Week of 11/25/02

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: Medium/Heavy     Legs: Medium     Back: Med/Heavy

Day 1

30 min.

Chest:
1) Flat Barbell Press
 10% x 20
50% x F
45%x F
40% x F
35% x F
30% x F
25% x F
20% x F
15% x F
2) Incline Dumbbell
Flyes

3) Flat Dumbbell Flyes

4) Cable Crossovers

20% x F


20% x F

30% x F
Day 2

40-45 min.
Shoulders:

1) Seated Smith
Machine Press
(behind the neck)

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

    
2) Seated Bent-Over
Rear Dumbbell
Raises

50% x 5
100% x F
95% x F
90% x F
85% x F
80% x F
75% x F
70% x F
Day 3

(super set biceps & triceps)

40 min.
Triceps:












Forearms:

1) Seated Overhead
Extensions
(Super EZ curl bar)










3) Dumbbell Hammer Curls

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

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

  
Biceps:



-- SUPERSET --
2) Standing Barbell
Curls
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
Day 4


50-55 min.
Legs:

1) Front Hack Squats
(facing machine)
(with toes on floor)

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) Barbell Squats
(w/beeper)
|
|
SUPER SET
|
|
|
 3) Standing Calf Raises
(Universal machine)

40% x 8
60% x 5
80% x 2
100% x F
80% x F
60% x F
40% x F

100% x F
85% x F
70% x F
65% x F
50% x F
35% x F
20% x F
Day 5

(superset Traps & Lower-back)

45-50 min.
Back:

1) Pulldowns
o---+---o handle
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
30% x F
20% x F
  
Traps:







Lower-back:
2) Dumbbell Shrugs







3) Hyper-Extensions

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
TheTrainingStationInc.com
Copyright © TheTrainingStationInc.com