Week of 11/18/02

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

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

Day 1

35-40 min.

Chest:
1) Incline Barbell Press
(blue & white)
 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
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Day 2

35-40 min.
Shoulders:

1) Seated Front Smith
Machine 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
50% x F

    
2) Dumbbell Side Raises
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SUPER SET
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 3) Dumbbell Front Raises

50% x 10
100% x F
90% x F
80% x F
70% x F
60% x F
50% xF

50% x 10
100% x F
90% x F
80% x F
70% x F
60% x F
50% x F
Day 3

(super set biceps & triceps)

35-40 min.
Triceps:























Forearms:

1) Overhead Extensions
(cable crossover
w/rope)







3) Pushdowns
(cable crossover)
( ---+--- handle)
(Down the rack)
(Descending set)
(NO REST)






5) Barbell wrist 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

150lbs x F
140lbs x F
130lbs x F
120lbs x F
110lbs x F
100lbs x F
90lbs x F
80lbs x F
70lbs x F
60lbs x F
50lbs x F
40lbs x F
30lbs x F

45lbs x 15
65lbs x F
85lbs x F

  
Biceps:



--- SUPERSET ---
2) Incline Dumbbell
curls








4) Cable Curls
(cable crossover)
(EZ curl handle)
(Down the rack)
(Descending set)
(NO REST)
 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

150lbs x F
140lbs x F
130lbs x F
120lbs x F
110lbs x F
100lbs x F
90lbs x F
80lbs x F
70lbs x F
60lbs x F
50lbs x F
40lbs x F
30lbs x F
20lbs x F
10lbs x F
Day 4


45-50 min.
Legs:

1) Smith machine lunges

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

  

 
2) Sissy squat machine
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SUPER SET
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3) Seated calf raises
 0 x F
0 x F
0 x F
0 x F
0 x F

100% x F
90% x F
80% x F
70% x F
60% x F
Day 5

(superset Traps & Lower-back)

30-35 min.
Back:

1) Barbell Pullovers
(NO REST)
(NO STRAPS)
10% x 20
15% x 20
20% x 20
25% x 20
etc...
(go up until can't
do 20 reps)
  
Traps:
2) Universal machine
shrugs
(NO REST)
(NO STRAPS)

10% x 20
15% x 20
20% x 20
25% x 20
etc...
 (go up until can't
do 20 reps)