Week of 10/14/02

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

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

Day 1

40 min.

Chest:
1) Flat Smith Machine
Press
 10% x 12
25% x 10
40%x 8
55% x 6
70% x 4
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
60%x Failure

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Day 2
20 min.
Shoulders:

1) Seated Smith Machine
Press
(behind the head)

go up until can't do 5 reps
5% x 5
10% x 5
15%x 5
20% x 5
25% x 5
30% x 5
35% x 5
etc...
Day 3

(super set biceps & triceps)

40 min.
Triceps:















Forearms:
2) Pushdowns
(universal machine)
(straight handle)








4) Dips




5) Barbell Reverse Curls
 10% x 20
20% x 12
35%x 8
60% x 5
85% x 2
100% x Failure
85% x Failure
80% x Failure
75% x Failure
70% x Failure

0 x Failure
0 x Failure
0 x Failure
0 x Failure

25% x Failure
Biceps:
1) Cable Curls
(seated row machine)
(EZ curl handle)








3) Standing Dumbbell
Curls
(across the body)
 10% x 20
20% x 12
35%x 8
60% x 5
85% x 2
100% x Failure
85% x Failure
80% x Failure
75% x Failure
70% x Failure

80% x Failure
60% x Failure
40% x Failure
20% x Failure
Day 4


40 min.
Legs:
1) Smith Machine Squats
 10% x 20
20% x 12
40%x 8
60% x 5
80% x 2
100% x Failure
90% x Failure
80% x Failure
70% x Failure
60% x Failure
50% x Failure
40% x Failure
Calves:
SUPERSET w/squats
2) Standing Raises
(smith machine)
 100% x Failure
90% x Failure
80% x Failure
70% x Failure
60% x Failure
50% x Failure
40% x Failure
Day 5

(superset Traps & Lower-back)

30 min.
Back:
1) T-bar Rows
(smallest V handle)
(on squat rack)
 (Sets of 25 reps)
(go up 5% until can' t
do 25 strict reps)

Then Down the Rack
NO REST
Drop Set/Descending Set
all sets to Failure
5% x 25
10% x 25
15%x 25
20% x 25
25% x 25
30% x 25
35% x 25
etc...
Top weight x Failure
-5% x Failure
-5% x Failure
etc...
Traps:
2) Close grip Smith
Machine Upright
Rows

(lean back - chin down)
(elbows up)
25% x Failure
20% x Failure
15% x Failure
10% x Failure