Week of 01/27/03

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: Medium      Legs: Med/Heavy     Delts: Medium

Day 1

 Chest:
1) Incline Barbell
Press
(blue & white)
 10% x 10-12
25% x 8-10
40% x 6-8
55% x 4-6
70% x 2-4
85% x 1-2
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

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Day 2
Back:

1) Seated cable rows
(little V - handle)

2) Pulldowns

3) Close grip Leverage row machine

4) Barbell Shrugs

20% x 100


20% x 100

20% x F


20% x 100

  

20% of your max
100 reps
You can pause
But you can not
Sit the weight down
Until you get to 100

Day 3

Triceps:











Forearms:

1) Close grip
Barbell Press










3) Dumbbell
Hammer 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
10% x F

100% x F
80% x F
60% x F
40% x F
SUPERSET
Biceps:
2) Seated
Dumbbell 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
10% x F
Day 4
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
50% x F
40% x F

  

2) Seated Calf
Raises
100% x F
90% x F
80% x F
70% x F
60% x F
50% x F
Day 5
or
with
Day 1
Shoulders:

1) Seated Smith
Machine Press
(behind the neck)
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
10% x F
 SUPERSET
2) Dumbbell Front
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
20% x F
10% x F