Week of 12/09/02				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: Medium      Arms: Light     Legs: Heavy      Back: Medium
Day 1 35 min.	Chest:	1) Flat Universal Machine 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 30% x F 20% x F 10% x F		2) Dips w/weight	100% x F 66% x F 33% x F 0% x F
Day 2 35 min.	Shoulders:	1) Seated Front Barbell 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) Seated Dumbbell Side Raises	100% x F 80% x F 60% x F 40% x F 20% x F 10% x F
Day 3 (super set biceps & triceps) 35 min.	Triceps: Forearms:	1) Pushdowns (on cable crossover) 3) Skull crushers w/EZ curl bar 5) Barbell Reverse Curls	50lbs x 100 60lbs x 100 70lbs x 100 25lbs x 100 20lbs x 100 15lbs x 100		Biceps: - SUPERSET--	2) Barbell Curls 4) Preacher Curls w/EZ curl bar	20lbs x 100 15lbs x 100 10lbs x 100 20lbs x 100
Day 4 45-50 min.	Legs:	1) Hack Squats (deep)	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	super set last 6 sets	Calves:	2) Seated Calf Raises	100% x F 95% x F 90% x F 85% x F 80% x F 75% x F
Day 5 (superset Traps & Lower-back) 45 min.	Back:	1) Seated cable rows w/chain handle 2) Pulldowns w/V handle	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 20% x F		Traps: Lower-back:	3) Smith Machine Shrugs | | SUPERSET | | | 4) Hyper-extensions	40% x 8 60% x 5 80% x 2 100% x F 80% x F 60% x F 40% x F 0x F 0 x F 0 x F

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