Week of 06/10/02				Light 100% = 1 rep max Medium 100% = 2-3 rep max (approx. 95% of 1 rep max) Heavy 100% = 1 rep max
Chest=Medium     Delts=Light     Arms=Heavy      Legs=Medium     Back=Medium
Day 1	Chest:	1) Flat Dumbbell Press 2) Cable Crossovers	20% x 12 35%x 8 60% x 5 85% x 2 100% x Failure 85% x Failure 60% x Failure 35% x Failure 100% x Failure 90% x Failure 80% x Failure 70% x Failure 60% x Failure 50% x Failure		Shoulders:	3) Dumbbell Side Raises x 12 reps 4) Dumbbell Side Raises (descending set) (NO REST) (Do Twice)	15% x 12 20% x 12 25% x 12 30% x 12 35% x 12 40% x 12 45% x Failure 45% x Failure 40% x Failure 35% x Failure 30% x Failure 25% x Failure 20% x Failure 15% x Failure
Day 2 (super set biceps & triceps)	Triceps:	1) Close Grip Smith Machine Press	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		Biceps:	2) Standing Barbell Curls	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
Day 3	Legs:	1) Single Leg Leg Press	20% x 10 30%x 12 45% x 9 60% x 7 70% x 5 85% x 3 100% x Failure 100% x Failure 85% x Failure 70% x Failure 60% x Failure 45% x Failure		Copyright © TheTrainingStationInc.com	2) Standing Calf Raises (Universal Machine)	100% x Failure 90% x Failure 80% x Failure 70% x Failure 60% x Failure 50% x Failure
Day 4 (superset Traps & Lower-back)	Back:	1) Seated Cable Rows (chain handle) 2) Dumbbell Rows | | Super Set | | 3) Dumbbell Pullovers	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 90% x Failure 80% x Failure 70% x Failure 25% x Failure 50% x Failure 75% x Failure 50% x Failure		Traps: & Lower-back:	4) Deadlifts	20% x 20 35% x 12 60% x 5 85% x 2 100% x Failure 85% x Failure 60% x Failure