Week of 12/02/02

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

35 min.

Chest:
1) Incline Dumbbell Press
 10% x 20
20% x 12
40%x 8
60% x 4
80% x 2
100% x F		 90% x F
80% x F
70% x F
60% x F
50% x F
40% x F
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Day 2

20 min.
Shoulders:

1) Barbell Upright Rows
(shoulder wide grip)

5% x 20
25% x F
22.5% x F
20% x F
17.5% x F
15% x F
12.5% x F
10% x F
7.5% x F
5% x F

    

Day 3

(super set biceps & triceps)

45 min.
Triceps:












Forearms:

1) Close grip Barbell Press










3) Pushdowns
(on pulldown machine)

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

100% x F
95% x F
90% x F
85% x F
80% x F
75% x F

  
Biceps:



-- SUPERSET --
2) Standing EZ bar Curls










4) 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

100% x F
95% x F
90% x F
85% x F
80% x F
75% x F
Day 4


25 min.
Legs:

1) Leg Press (blue & white)

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

  

Hamstrings:







Calves:

2) Leg curls (blue & white)
|
|
SUPER SET
|
|
 3) Calf raises
(on leg press)

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
20% x F
Day 5

(superset Traps & Lower-back)

40 min.
Back:

1) Bent over Barbell
Rows (Overhand grip)





2) Bent over Barbell
Rows (Underhand grip)
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
  
Traps:







Lower-back:
3) Barbell Shrugs







4) Lower-back machine

60% x 5
80% x 2
100% x F
90% x F
80% x F
70% x F
60% x F

80% x F
80% x F
80% x F