Week of 10/28/02

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

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

Day 1

45 min.

Chest:
1) Decline Barbell Press
 10% x 20
20% x 12
40%x 8
60% x 5
80% x 2
100% x F
90% x F
80% x F
70% x F
60% x F 		 
2) Incline Dumbbell Flyes




3) Cable Crossovers
           (the hulk)
 100% x F
80% x F
60% x F
40% x F

50% x 5-10
100% x F
80% x F
60% x F
40% x F
Day 2

40 min.
Shoulders:

1) Barbell Front Raises
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SUPERSET
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 2) Dumbbell Side Raises
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SUPERSET
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 3) Reverse Pec Deck

10% x 20
40% x F
35%x F
30% x F
25% x F
20% x F
 15% x F
10% x F

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Day 3

(super set biceps & triceps)

45 min.
Triceps:
2) Pushdowns
(on lat pull machine)
(use long bar)













3) Rope hammer curls
(on cable crossover)
 10% x 12
25% x 10
40%x 8
55% x 6
70% x 4
85% x 2
100% x F
95% x F
90% x F
85% x F
80% x F
75% x F
70% x F
65% x F
60% x F

100% x F
80% x F
60% x F
Biceps:



----- SUPERSET -----
1) Standing Dumbbell
Curls
10% x 12
25% x 10
40%x 8
55% x 6
70% x 4
85% x 2
100% x F
95% x F
90% x F
85% x F
80% x F
75% x F
70% x F
65% x F
60% x F
Day 4


60 min.
Legs:
1) Barbell Squats
 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
Hamstrings:







Calves:
2) Stiff leg deadlifts
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SUPERSET
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 3) Seated Calf Raises
 40% x 8
60% x 5
80% x 2
100% x Failure
80% x Failure
60% x Failure
40% x Failure

40% x 8
60% x 5
80% x 2
100% x Failure
80% x Failure
60% x Failure
40% x Failure
Day 5

(superset Traps & Lower-back)

60 min.
Back:
1) Wide grip leverage
row machine









2) Pulldowns
(w/V shaped handle)
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

100% x Failure
90% x Failure
80% x Failure
70% x Failure
60% x Failure
Traps:
3) Smith Machine
Shrugs


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SUPERSET
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 4) Lower-back
Machine
40% x 8
60% x 5
80% x 2
100% x F
90% x F
80% x F
70% x F
60% x F

80% x 15
80% x 15
80% x 15
80% x 15