Week of 06/03/02				Light 100% = 1 rep max Medium 100% = 2-3 rep max (approx. 95% of 1 rep max) Heavy 100% = 1 rep max
Chest=Light     Delts=Heavy     Arms=Medium     Legs=Medium      Back=Medium
Day 1	Shoulders:	1) Seated Front Smith Machine Press 2) Dumbbell Front Raises	20% x 20 35%x 12 60% x 5 85% x 2 100% x Failure 85% x Failure 60% x Failure 35% x Failure 100% x Failure 85% x Failure 60% x Failure 35% x Failure		Chest:	3) Low Incline Smith Machine Press 4) Pec Deck	20% x Failure 20% x Failure 20% x Failure 20% x Failure 20% x Failure 20% x Failure 20% x Failure 20% x Failure 20% x Failure 20% x Failure
Day 2 (super set biceps & triceps)	Triceps: Forearms:	1) Pushdowns (EZ curl handle) 3) Bench Dips 5) Barbell Reverse Curls	20% x 20 35%x 12 60% x 5 85% x 2 100% x Failure 85% x Failure 60% x Failure 35% x Failure 0 x Failure 0 x Failure 0 x Failure 0 x Failure 50% x 10 75% x 6 100% x Failure 75% x Failure		Biceps:	2) Preacher Curls (EZ curl bar) 4) Barbell Concentration Curls	20% x 20 35%x 12 60% x 5 85% x 2 100% x Failure 85% x Failure 60% x Failure 35% x Failure 50% x Failure 45% x Failure 30% x Failure 20% x Failure
Day 3	Legs:	1) Leg Press	20% x 20 35%x 12 60% x 5 85% x 2 100% x Failure 85% x Failure 60% x Failure		.	2) Sissy Squat Machine | | Super Set | 3) Universal Leg Curls | | Super Set | | 4) Seated Calf Raises	0 x Failure 0 x Failure 0 x Failure 0 x Failure 0 x Failure 100% x Failure 90% x Failure 80% x Failure 70% x Failure 60% x Failure 50% x Failure 75% x Failure 100% x Failure 75% x Failure 50% x Failure
Day 4 (superset Traps & Lower-back)	Back:	1) Pulldowns - in front (straight handle)	20% x 20 35%x 12 60% x 5 85% x 2 100% x Failure 95% x Failure 90% x Failure 85% x Failure 80% x Failure 75% x Failure 70% x Failure 65% x Failure		Traps: Lower-back:	2) Smith Machine Shrugs | | Super Set | | 3) Hyper-extensions	50% x Failure 75% x Failure 100% x Failure 75% x Failure 50% x Failure 10lbs x Failure 10lbs x Failure 10lbs x Failure

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