Week of 12/30/02				Light 100% = 1 rep max Medium 100% = 2-3 rep max (approx. 95% of 1 rep max) Heavy 100% = 1 rep max
Chest: Light     Back: Medium     Arms: Med/Heavy      Legs: Med/Heavy     Delts: Heavy
Day 1 30 min.	Chest:	1) Flat dumbbell flyes | 2) Incline dumbbell flyes | 3) Cable crossovers SUPER SET ALL 3	70% x F 60% x F 50% x F 40% x F 30% x F 20% x F 10% x F
Day 2 40 min.	Back:	1) One arm T-bar rows (on black squat rack) | SUPER SET | 2) One arm seated cable rows	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		Traps: Lower-Back:	3) Dumbbell Shrugs ------> | SUPER SET | 4) Hyper-extensions	40% x 8 60% x 5 80% x 2 100% x F 80% x F 60% x F 40% x F 0 x F 0 x F 0 x F
Day 3 35-40 min.	Triceps:	1) Close grip smith machine press 3) Pushdowns Rope handle (cable crossover machine)	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 100% x F 90% x F 80% x F 70% x F 60% x F 40% x F		Biceps: SUPERSET SUPERSET	2) Standing Dumbbell curls 4) Hammer curls Rope handle (cable crossover machine)	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 100% x F 90% x F 80% x F 70% x F 60% x F 40% x F
Day 4 40 min.	Legs:	1) Uniiversal Machine Leg extensions 3) Bodysmith Leg 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 40% x 8 60% x 5 80% x 2 100% x F 80% x F 60% x F 40% x F		SUPERSET SUPERSET	2) Free Weight Leg curls 4) Seated Calf raises	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 100% x F 90% x F 80% x F 70% x F 60% x F 50% x F 40% x F
Day 5 35 min.	Shoulders:	1) Seated Smith Machine Press (in front)	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			Copyright © TheTrainingStationInc.com