Week of 11/04/02				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: Med/Heavy     Arms: Light     Legs: Heavy     Back: Medium
Day 1 40 min.	Chest:	1) Low Incline Smith Machine Press (flat bench on black box)	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 50% x F	Copyright © TheTrainingStationInc.com		2) Flat Dumbbell Flyes	100% x F 90% x F 80% x F 70% x F 60% x F 50% xF
Day 2 40-45 min.	Shoulders:	1) Futron Barbell Press (seated red bench) (behind the neck)	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 50% x F 40% x F			2) One arm cable side raises (cable crossover or universal machine) | SUPERSET | 3) Rope front raises (cable crossover) (Between legs)	100% x F 80% x F 60% x F 40% x F 20% x F 10% x F 100% x F 80% x F 60% x F 40% x F 20% x F 10% x F
Day 3 (super set biceps & triceps) 40 min.	Triceps: Forearms:	1) Skull crushers (EZ curl bar) 3) Bench Dips 5) Forearm roller	20lbs x 20 60lbs x F 55lbs x F 50lbs x F 45lbs x F 40lbs x F 35lbs x F 30lbs x F 25lbs x F 20lbs x F 0 x F 0 x F 0 x F 0 x F 5lbs x F		Biceps: ----- SUPERSET -----	2) Barbell Curls 3) Barbell Concentration Curls	20lbs x 20 60lbs x F 55lbs x F 50lbs x F 45lbs x F 40lbs x F 35lbs x F 30lbs x F 25lbs x F 20lbs x F 20lbs x F 20lbs x F 20lbs x F 20lbs x F
Day 4 50-55 min.	Legs:	1) Trotter Leg Press	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		Calves:	2) Smith Machine Squats | | | SUPER SET | | 3) Calf Raises (on Trotter Leg Press)	55% x 3 70% x 2 85% x 1 100% x F 95% x F 90% x F 85% x F 100% x F 95% x F 90% x F 85% x F 80% x F 75% x F 70% x F
Day 5 (superset Traps & Lower-back) 40 min.	Back:	1) Dumbbell Rows	10% x 20 20% x 12 40%x 8 60% x 5 80% x 2 100% x F 80% x F 60% x F 40% x F 20% x F 10% x F		Traps:	2) Dumbbell Shrugs ---> | SUPER SET | 3) Hyper-extensions	40% x 8 60% x 5 80% x 2 100% x F 90% x F 80% x F 70% x F 60% x F 0 x F 0 x F 0 x F