Week of 10/21/02

Light 100% = 1 rep max
Medium 100% = 2-3 rep max (approx. 95% of 1 rep max)
Heavy 100% = 1 rep max

Chest: Light     Delts: Heavy     Arms: Med/Heavy     Legs: Medium     Back: Medium

Day 1

20 min.

Chest:
1) Incline Dumbbell Flyes

(go up 5% until can't
do 25 strict reps)

(Then do a Drop Set -5%)
(No rest - Down the rack)
(all the way back down)
 5% x 25
10% x 25
15%x 25
20% x 25
25% x 25
30% x 25
35% x 25
etc..
Down the Rack
-5% x Failure
-5% x Failure etc... 		 

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Day 2
25 min.
Shoulders:

1) Seated Universal
Machine Press
(use seat w/back
face machine)
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
2) Dumbbell Side
Raises
5% x Failure
Day 3

(super set biceps & triceps)

40 min.
Triceps:












Forearms:
2 Seated Overhead
Extensions
(w/straight Barbell)










3) Barbell Wrist Curls
 10% x 20
20% x 12
40%x 8
60% x 5
80% x 2
100% x Failure
90% x Failure
80% x Failure
70% x Failure
60% x Failure
50% x Failure
40% x Failure

60% x Failure
80% x Failure
60% x Failure
Biceps:











----- SUPERSET -----
1) Standing EZ bar
Curls
(w/EZ curl Bar)










4) Barbell Reverse
Wrist Curls
 10% x 20
20% x 12
40%x 8
60% x 5
80% x 2
100% x Failure
90% x Failure
80% x Failure
70% x Failure
60% x Failure
50% x Failure
40% x Failure

60% x Failure
80% x Failure
60% x Failure
Day 4


37 min.
Legs:
1) Bodysmith
Leg 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






Calves:
2) Hack Squats
|
|
SUPERSET
|
|
 3) Standing Raises
(Unversal Machine)
 100% x Failure
80% x Failure
60% x Failure
40% x Failure
20% x Failure

100% x Failure
80% x Failure
60% x Failure
40% x Failure
20% x Failure
Day 5

(superset Traps & Lower-back)

35 min.
Back:
1) Pulldowns
(straight handle)








2) Seated Cable Rows
(smallest V - handle)
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

100% x Failure
80% x Failure
60% x Failure
40% x Failure
Traps:
2) Dumbbell Shrugs
|
SUPERSET
|
|
 3) Hyper-Extensions
100% x Failure
80% x Failure
60% x Failure
40% x Failure

10lbs x Failure
10lbs x Failure
10lbs x Failure
10lbs x Failure