Week of 11/11/02

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

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

Day 1

35 min.

Chest:
1) Flat Dumbbell Press
 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		  
2) Incline Universal
Macine Press
 100% x F
90% x F
80% x F
70% x F
60% x F
50% x F
40% x F
Day 2

35 min.
Shoulders:

1) Seated DB Press
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

2) Smith Machine
Upright Rows
(shoulder wide grip)

50% x 10
100% x F
80% x F
60% x F
40% x F
20% x F
Day 3

(super set biceps & triceps)

45 min.
Triceps:















Forearms:
1) Close grip Barbell
Press









3) Cable kickbacks
(one arm)



5) Barbell Reverse Curls
 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

100% x F
80% x F
60% x F
40% x F

50% x F
50% x F
50% x F
Biceps:



----- SUPERSET -----
2) Seated Dumbbell
Curls









4) Cable crossover
Curls
(front double bicep pose)
 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

100% x F
80% x F
60% x F
40% x F
Day 4


25 min.
Legs:

1) Leg extensions
|
SUPER SET
|
2) Universal Leg curls
|
SUPER SET
|
3) Standing Calf raises
(univeral machine)

10% x 20
15% x 20
20%x 20
25% x 20
30% x 20
35% x etc

Continue with each exercise until you can't do 20 reps.

 

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Day 5

(superset Traps & Lower-back)

55-60 min.
Back:
1) Seated Cable Rows
(V shaped handle)
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
  
Traps:
2) 3/4 Deadlifts
(off black squat rack)
or
2) Barbell Shrugs

40% x 8
55% x 6
70% x 4
85% x 2
100% x F
95% x F