Week of 12/16/02				Light 100% = 1 rep max Medium 100% = 2-3 rep max (approx. 95% of 1 rep max) Heavy 100% = 1 rep max
Chest: Medium     Back: Heavy      Arms: Medium     Legs: Off      Delts: Med/Heavy
Day 1 40 min.	Chest:	1) Futron Incline Cambered Barbell Press (red incline bench)	10% x 20 20% x 12 40%x 8 60% x 4 80% x 2 100% x F 80% x F 60% x F 40% x F 20% x F			2) Flat Dumbbell Flyes	90% x F 80% x F 60% x F 40% x F 20% x F
Day 2 (superset Traps & Lower-back) 45 min.	Back:	1) T-Bar Rows (on black squat rack) w/ ---o--- handle	10% x 12 25% x 10 40% x 8 55% x 6 70% x 5 80% 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		Traps:	2) Universal Machine Shrugs	55% x 6 70% x 4 85% x 2 100% x F 95% x F 90% x F 85% x F 80% x F
Day 3 40 min.	Triceps & Biceps GIANT SET (NO REST) DB=dumbbell	1) Dumbbell Crossface | GIANT SET | 2) DB Preacher Curls | GIANT SET | 3) Dumbbell Kickbacks | GIANT SET | 4) DB Concentration 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		Forearms:	5) Barbell Reverse Wrist Curls	60% x F 80% x F 60% x F
Day 4 min.	Legs:	DAY OFF NO LEGS				Copyright © TheTrainingStationInc.com
Day 5 40 min.	Shoulders:	1) Seated Universal Machine Press (face mirror) (no back support)	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			2) Cable side raises (one arm at a time) (on universal or cable crossover)	100% x F 90% x F 80% x F 70% x F 60% x F 50% x F