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Name:
4 day people combine Chest & Delts
(heaviest 1st, if both medium chest first) Week of 10/20/03
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Day 1
MEDIUM 25 min _______ DATE |
Chest: |
1)
Flat Barbell Press
 |
10%
x 20 20% x 12 40% x 8 60% x 5 80% x 2 100% x Failure 80% x Failure 60% x Failure 40% x Failure 20% x Failure |
____
x 20 ____ x 12 ____ x 8 ____ x 5 ____ x 2 ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ |
2)
Incline Dumbbell Flyes
|
100%
x Failure 80% x Failure 60% x Failure 40% x Failure 20% x Failure |
____
x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ |
|
3)
Cable Crossovers
 |
40%
x Failure (optional) |
____ x ____ |
|
Day 2
MEDIUM 35 min _______ DATE |
Back: |
1)
One
Arm T-bar Rows
 |
10%
x 20 20% x 12 40% x 8 60% x 5 80% x 2 100% x Failure 80% x Failure 60% x Failure 40% x Failure |
____
x 20 ____ x 12 ____ x 8 ____ x 5 ____ x 2 ____ x ____ ____ x ____ ____ x ____ ____ x ____ |
2)
Seated Cable Rows w/chain handle
 |
100%
x Failure
80% x Failure 60% x Failure 40% x Failure 20% x Failure |
____
x ____
____ x ____ ____ x ____ ____ x ____ ____ x ____ |
|
Super
Set
#3 & #4 |
3)
Barbell Shrugs
 |
100%
x Failure 80% x Failure 60% x Failure 40% x Failure 20% x Failure |
____
x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ |
4)
Good Morning
 |
25%
x 12
50% x 8 75% x Failure 50% x Failure 25% x Failure |
____
x 12 ____ x 8 ____ x ____ ____ x ____ ____ x ____ |
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Day 3
HEAVY 40 min _______ DATE |
Arms: |
1)
Close Grip Decline Barbell Press
(just inside shoulder width)  |
10%
x 12 25% x 10 40% x 8 55% x 6 70% x 4 85% x 2 100% x Failure 95% x Failure 90% x Failure 85% x Failure 80% x Failure 75% x Failure 70% x Failure 65% x Failure 60% x Failure |
____
x 12 ____ x 10 ____ x 8 ____ x 6 ____ x 4 ____ x 2 ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ |
2)
Standing EZ Bar Curls
(all chrome bars = 20lbs)  
|
10%
x 12 25% x 10 40% x 8 55% x 6 70% x 4 85% x 2 100% x Failure 95% x Failure 90% x Failure 85% x Failure 80% x Failure 75% x Failure 70% x Failure 65% x Failure 60% x Failure |
____
x 12 ____ x 10 ____ x 8 ____ x 6 ____ x 4 ____ x 2 ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ |
| Day 4 LIGHT 15 min _______ DATE |
Legs:
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1) Free Weight Leg Curls
|
20%
x 100 You can pause but don't stop until you reach 100 |
____ x 100 |
2)
Universal Leg Extensions
 |
20%
x 100 |
____ x 100 |
|
Calves:
|
3)
Calf Raises on Leg Press
 |
30%
x 100 You can pause but don't stop until you reach 100 |
____ x 100 | ||||
| Day 5 MEDIUM 30-35 min _______ DATE |
Delts:
|
1)
Seated Front Barbell Press
  Take the weight from in front of you. Off the floor or use the bar jacks. Part of the exercise is picking up the weight yourself. |
10%
x 20 20% x 12 40% x 8 60% x 5 80% x 2 100% x Failure 80% x Failure 60% x Failure 40% x Failure 20% x Failure |
____
x 20 ____ x 12 ____ x 8 ____ x 5 ____ x 2 ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ |
2)
Cable Side Raises
on Cable Crossover Machine 
|
100%
x Failure
80% x Failure 60% x Failure 40% x Failure 20% x Failure 10% x Failure Last set optional |
____
x ____
____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ |