Week of 12/23/02

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

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

Day 1

35-40 min.

Chest:
1) Decline Barbell Press
 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
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Day 2

35-40 min.
Back:

1) T-bar rows V handle
(on black squat rack)
|
SUPER SET
|
 2) Pulldowns
|
SUPER SET
|
 3) Close leverage rows
|
SUPIER SET
|
 4) Seated cable rows
V- handle

20 lbs x 20
30 lbs x 20
40 lbs x 20
50 lbs x 20
60 lbs x 20
70 lbs x 20
80 lbs x 20
90 lbx x 20
etc...
Go up until you
can't do a
strict 20 reps
Same weight on
all exercises
GIANT SET
NO REST

  

Day 3

35-40 min.

Triceps:












Forearms:

1) Pushdowns
(universal machine)
w/straight handle










3) Roller w/rope

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% xF

5lbs x 1
all the way forward & back
= 1 rep

  
Biceps:
2) Cable Curls
(seated row machine)
ez curl 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% xF
Day 4


40-45 min.
Legs:

1) Barbell Squats
(w/beeper)

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

  

2) Single Leg
Leg Press
(blue & white)
|
|
SUPER SET
|
 3) Standing Raises
(Universal machine)

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

100% x F
90%x F
80% x F
70% x F
60% x F
50% x F
Day 5

 35 min.
Shoulders:

1) Barbell Upright Rows
(shoulder wide grip)
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) Standing DB press
(Down the rack)
(Descending set)
(NO REST)

50% x F
45% x F
40% x F
35% x F
30% x F
25% x F
20% x F
15% x F
10% x F
5% x F