1999 STRENGTH TRAINING PROGRAM

PHASE I: HYPERTROPHY TRAINING PROGRAM

WEEK 1

MONDAY

EXERCISE SET 1 SET 2 SET 3 SET 4 SET 5 SET 6

Warm-up (10-15 minutes jogging, stretching, and jump roping)

Flat bench press 12x____/_____ 12x____/_____ 10x____/_____ 8x_____/_____

Seated rows 12x____/_____ 12x____/_____ 10x____/_____ 10x____/_____

Tri press downs 12x____/_____ 12x____/_____ 10x____/_____ 10x____/_____

DB biceps curls 12x____/_____ 12x____/_____ 10x____/_____ 8x_____/_____

Laying DB flies 10x____/_____ 10x____/_____ 10x____/_____

Incline bench press 12x____/_____ 10x____/_____ 10x____/_____ 10x____/_____

Eccentric biceps curls 00x____/_____ 00x____/_____ 00x____/_____

Lying Triceps press 12x____/_____ 12x____/_____ 10x____/_____ 10x____/_____

Lying rows 12x____/_____ 12x____/_____ 10x____/_____ 10x____/_____

TUESDAY

EXERCISE SET 1 SET 2 SET 3 SET 4 SET 5 SET 6

Warm-up (10-15 minutes jogging, stretching, and jump roping)

Back Squats 12x____/_____ 10x____/_____ 10x____/_____ 8x_____/_____

Shoulder press 12x____/_____ 12x____/_____ 10x____/_____ 10x____/_____

Leg curls 12x____/_____ 12x____/_____ 10x____/_____

DB raise (ant. / post.) 10x____/_____ 10x____/_____ 10x____/_____ 10x____/_____ Lunges 12x____/_____ 10x____/_____ 10x____/_____ 8x_____/_____

Pull- ups 12x____/_____ 10x____/_____ 10x____/_____

Calf Raises 12x____/_____ 10x____/_____ 10x____/_____ 10x____/_____

Shoulder Shrugs 10x____/_____ 8x_____/_____ 8x_____/_____ 8x_____/_____

*Abdominal circuit

WEDNESDAY

EXERCISE SET 1 SET 2 SET 3 SET 4 SET 5 SET 6

Warm-up (10-15 minutes jogging, stretching, and jump roping)

Flat bench press 12x____/_____ 12x____/_____ 10x____/_____ 8x_____/_____

Seated rows 12x____/_____ 12x____/_____ 10x____/_____ 10x____/_____

Tri press downs 12x____/_____ 12x____/_____ 10x____/_____ 10x____/_____

DB biceps curls 12x____/_____ 12x____/_____ 10x____/_____ 8x_____/_____

Laying DB flies 10x____/_____ 10x____/_____ 10x____/_____ 8x_____/_____

Incline bench press 12x____/_____ 10x____/_____ 10x____/_____ 10x____/_____

Eccentric biceps curls 00x____/_____ 00x____/_____ 00x____/_____

Lying Triceps press 12x____/_____ 12x____/_____ 10x____/_____ 10x____/_____

Lying rows 12x____/_____ 12x____/_____ 10x____/_____ 10x____/_____

THUSDAY

EXERCISE SET 1 SET 2 SET 3 SET 4 SET 5 SET 6

Warm-up (10-15 minutes jogging, stretching, and jump roping)

Back Squats 12x____/_____ 10x____/_____ 10x____/_____ 8x_____/_____

Shoulder press 12x____/_____ 12x____/_____ 10x____/_____ 10x____/_____

Leg curls 12x____/_____ 12x____/_____ 10x____/_____

DB raises (ant./ post.) 10x____/_____ 10x____/_____ 10x____/_____ 10x____/_____ Lunges 12x____/_____ 10x____/_____ 10x____/_____ 8x_____/_____

Pull- ups 12x____/_____ 10x____/_____ 10x____/_____

Calf Raises 12x____/_____ 10x____/_____ 10x____/_____ 10x____/_____

Shoulder Shrugs 10x____/_____ 8x_____/_____ 8x_____/_____ 8x_____/_____

*Abdominal circuit

FRIDAY

EXERCISE SET 1 SET 2 SET 3 SET 4 SET 5 SET 6

Warm-up (10-15 minutes jogging, stretching, and jump roping)

Flat bench press 12x____/_____ 12x____/_____ 10x____/_____ 8x_____/_____

Seated rows 12x____/_____ 12x____/_____ 10x____/_____ 10x____/_____

Tri press downs 12x____/_____ 12x____/_____ 10x____/_____ 10x____/_____

DB biceps curls 12x____/_____ 12x____/_____ 10x____/_____ 8x_____/_____

Laying DB flies 10x____/_____ 10x____/_____ 10x____/_____ 8x_____/_____

Incline bench press 12x____/_____ 10x____/_____ 10x____/_____ 10x____/_____

Eccentric biceps curls 00x____/_____ 00x____/_____ 00x____/_____

Lying Triceps press 12x____/_____ 12x____/_____ 10x____/_____ 10x____/_____

Lying rows 12x____/_____ 12x____/_____ 10x____/_____ 10x____/_____

SATURDAY

EXERCISE SET 1 SET 2 SET 3 SET 4 SET 5 SET 6

Warm-up (10-15 minutes jogging, stretching, and jump roping)

Back Squats 12x____/_____ 10x____/_____ 10x____/_____ 8x_____/_____

Shoulder press 12x____/_____ 12x____/_____ 10x____/_____ 10x____/_____

Leg curls 12x____/_____ 12x____/_____ 10x____/_____

DB raises (ant./ post.) 10x____/_____ 10x____/_____ 10x____/_____ 10x____/_____ Lunges 12x____/_____ 10x____/_____ 10x____/_____ 8x_____/_____

Pull- ups 12x____/_____ 10x____/_____ 10x____/_____

Calf Raises 12x____/_____ 10x____/_____ 10x____/_____ 10x____/_____

Shoulder Shrugs 10x____/_____ 8x_____/_____ 8x_____/_____ 8x_____/_____

*Abdominal circuit

PHASE I: HYPERTROPHY TRAINING PROGRAM

WEEK 2

MONDAY

EXERCISE SET 1 SET 2 SET 3 SET 4 SET 5 SET 6

Warm-up (10-15 minutes jogging, stretching, and jump roping)

Flat bench press 12x____/_____ 12x____/_____ 10x____/_____ 8x_____/_____

Seated rows 12x____/_____ 12x____/_____ 10x____/_____ 10x____/_____

Tri press downs 12x____/_____ 12x____/_____ 10x____/_____ 10x____/_____

DB biceps curls 12x____/_____ 12x____/_____ 10x____/_____ 8x_____/_____

Laying DB flies 10x____/_____ 10x____/_____ 10x____/_____

Incline bench press 12x____/_____ 10x____/_____ 10x____/_____ 10x____/_____

Eccentric biceps curls 00x____/_____ 00x____/_____ 00x____/_____

Lying Triceps press 12x____/_____ 12x____/_____ 10x____/_____ 10x____/_____

Lying rows 12x____/_____ 12x____/_____ 10x____/_____ 10x____/_____

TUESDAY

EXERCISE SET 1 SET 2 SET 3 SET 4 SET 5 SET 6

Warm-up (10-15 minutes jogging, stretching, and jump roping)

Back Squats 12x____/_____ 10x____/_____ 10x____/_____ 8x_____/_____

Shoulder press 12x____/_____ 12x____/_____ 10x____/_____ 10x____/_____

Leg curls 12x____/_____ 12x____/_____ 10x____/_____

DB raises (ant./ post.) 10x____/_____ 10x____/_____ 10x____/_____ 10x____/_____ Lunges 12x____/_____ 10x____/_____ 10x____/_____ 8x_____/_____

Pull- ups 12x____/_____ 10x____/_____ 10x____/_____

Calf Raises 12x____/_____ 10x____/_____ 10x____/_____ 10x____/_____

Shoulder Shrugs 10x____/_____ 8x_____/_____ 8x_____/_____ 8x_____/_____

*Abdominal circuit

WEDNESDAY

EXERCISE SET 1 SET 2 SET 3 SET 4 SET 5 SET 6

Warm-up (10-15 minutes jogging, stretching, and jump roping)

Flat bench press 12x____/_____ 12x____/_____ 10x____/_____ 8x_____/_____

Seated rows 12x____/_____ 12x____/_____ 10x____/_____ 10x____/_____

Tri press downs 12x____/_____ 12x____/_____ 10x____/_____ 10x____/_____

DB biceps curls 12x____/_____ 12x____/_____ 10x____/_____ 8x_____/_____

Laying DB flies 10x____/_____ 10x____/_____ 10x____/_____ 8x_____/_____

Incline bench press 12x____/_____ 10x____/_____ 10x____/_____ 10x____/_____

Eccentric biceps curls 00x____/_____ 00x____/_____ 00x____/_____

Lying Triceps press 12x____/_____ 12x____/_____ 10x____/_____ 10x____/_____

Lying rows 12x____/_____ 12x____/_____ 10x____/_____ 10x____/_____

THUSDAY

EXERCISE SET 1 SET 2 SET 3 SET 4 SET 5 SET 6

Warm-up (10-15 minutes jogging, stretching, and jump roping)

Back Squats 12x____/_____ 10x____/_____ 10x____/_____ 8x_____/_____

Shoulder press 12x____/_____ 12x____/_____ 10x____/_____ 10x____/_____

Leg curls 12x____/_____ 12x____/_____ 10x____/_____

DB raises (ant./ post.) 10x____/_____ 10x____/_____ 10x____/_____ 10x____/_____ Lunges 12x____/_____ 10x____/_____ 10x____/_____ 8x_____/_____

Pull- ups 12x____/_____ 10x____/_____ 10x____/_____

Calf Raises 12x____/_____ 10x____/_____ 10x____/_____ 10x____/_____

Shoulder Shrugs 10x____/_____ 8x_____/_____ 8x_____/_____ 8x_____/_____

*Abdominal circuit

FRIDAY

EXERCISE SET 1 SET 2 SET 3 SET 4 SET 5 SET 6

Warm-up (10-15 minutes jogging, stretching, and jump roping)

Flat bench press 12x____/_____ 12x____/_____ 10x____/_____ 8x_____/_____

Seated rows 12x____/_____ 12x____/_____ 10x____/_____ 10x____/_____

Tri press downs 12x____/_____ 12x____/_____ 10x____/_____ 10x____/_____

DB biceps curls 12x____/_____ 12x____/_____ 10x____/_____ 8x_____/_____

Laying DB flies 10x____/_____ 10x____/_____ 10x____/_____ 8x_____/_____

Incline bench press 12x____/_____ 10x____/_____ 10x____/_____ 10x____/_____

Eccentric biceps curls 00x____/_____ 00x____/_____ 00x____/_____

Lying Triceps press 12x____/_____ 12x____/_____ 10x____/_____ 10x____/_____

Lying rows 12x____/_____ 12x____/_____ 10x____/_____ 10x____/_____

SATURDAY

EXERCISE SET 1 SET 2 SET 3 SET 4 SET 5 SET 6

Warm-up (10-15 minutes jogging, stretching, and jump roping)

Back Squats 12x____/_____ 10x____/_____ 10x____/_____ 8x_____/_____

Shoulder press 12x____/_____ 12x____/_____ 10x____/_____ 10x____/_____

Leg curls 12x____/_____ 12x____/_____ 10x____/_____

DB raises (ant./ post.) 10x____/_____ 10x____/_____ 10x____/_____ 10x____/_____ Lunges 12x____/_____ 10x____/_____ 10x____/_____ 8x_____/_____

Pull- ups 12x____/_____ 10x____/_____ 10x____/_____

Calf Raises 12x____/_____ 10x____/_____ 10x____/_____ 10x____/_____

Shoulder Shrugs 10x____/_____ 8x_____/_____ 8x_____/_____ 8x_____/_____

*Abdominal circuit

PHASE I: HYPERTROPHY TRAINING PROGRAM

WEEK 3

MONDAY

EXERCISE SET 1 SET 2 SET 3 SET 4 SET 5 SET 6

Warm-up (10-15 minutes jogging, stretching, and jump roping)

Flat bench press 12x____/_____ 12x____/_____ 10x____/_____ 8x_____/_____

Seated rows 12x____/_____ 12x____/_____ 10x____/_____ 10x____/_____

Tri press downs 12x____/_____ 12x____/_____ 10x____/_____ 10x____/_____

DB biceps curls 12x____/_____ 12x____/_____ 10x____/_____ 8x_____/_____

Laying DB flies 10x____/_____ 10x____/_____ 10x____/_____

Incline bench press 12x____/_____ 10x____/_____ 10x____/_____ 10x____/_____

Eccentric biceps curls 00x____/_____ 00x____/_____ 00x____/_____

Lying Triceps press 12x____/_____ 12x____/_____ 10x____/_____ 10x____/_____

Lying rows 12x____/_____ 12x____/_____ 10x____/_____ 10x____/_____

TUESDAY

EXERCISE SET 1 SET 2 SET 3 SET 4 SET 5 SET 6

Warm-up (10-15 minutes jogging, stretching, and jump roping)

Back Squats 12x____/_____ 10x____/_____ 10x____/_____ 8x_____/_____

Shoulder press 12x____/_____ 12x____/_____ 10x____/_____ 10x____/_____

Leg curls 12x____/_____ 12x____/_____ 10x____/_____

DB raises (ant./ post.) 10x____/_____ 10x____/_____ 10x____/_____ 10x____/_____ Lunges 12x____/_____ 10x____/_____ 10x____/_____ 8x_____/_____

Pull- ups 12x____/_____ 10x____/_____ 10x____/_____

Calf Raises 12x____/_____ 10x____/_____ 10x____/_____ 10x____/_____

Shoulder Shrugs 10x____/_____ 8x_____/_____ 8x_____/_____ 8x_____/_____

*Abdominal circuit

WEDNESDAY

EXERCISE SET 1 SET 2 SET 3 SET 4 SET 5 SET 6

Warm-up (10-15 minutes jogging, stretching, and jump roping)

Flat bench press 12x____/_____ 12x____/_____ 10x____/_____ 8x_____/_____

Seated rows 12x____/_____ 12x____/_____ 10x____/_____ 10x____/_____

Tri press downs 12x____/_____ 12x____/_____ 10x____/_____ 10x____/_____

DB biceps curls 12x____/_____ 12x____/_____ 10x____/_____ 8x_____/_____

Laying DB flies 10x____/_____ 10x____/_____ 10x____/_____ 8x_____/_____

Incline bench press 12x____/_____ 10x____/_____ 10x____/_____ 10x____/_____

Eccentric biceps curls 00x____/_____ 00x____/_____ 00x____/_____

Lying Triceps press 12x____/_____ 12x____/_____ 10x____/_____ 10x____/_____

Lying rows 12x____/_____ 12x____/_____ 10x____/_____ 10x____/_____

THUSDAY

EXERCISE SET 1 SET 2 SET 3 SET 4 SET 5 SET 6

Warm-up (10-15 minutes jogging, stretching, and jump roping)

Back Squats 12x____/_____ 10x____/_____ 10x____/_____ 8x_____/_____

Shoulder press 12x____/_____ 12x____/_____ 10x____/_____ 10x____/_____

Leg curls 12x____/_____ 12x____/_____ 10x____/_____

DB raises (ant./ post.) 10x____/_____ 10x____/_____ 10x____/_____ 10x____/_____ Lunges 12x____/_____ 10x____/_____ 10x____/_____ 8x_____/_____

Pull- ups 12x____/_____ 10x____/_____ 10x____/_____

Calf Raises 12x____/_____ 10x____/_____ 10x____/_____ 10x____/_____

Shoulder Shrugs 10x____/_____ 8x_____/_____ 8x_____/_____ 8x_____/_____

*Abdominal circuit

FRIDAY

EXERCISE SET 1 SET 2 SET 3 SET 4 SET 5 SET 6

Warm-up (10-15 minutes jogging, stretching, and jump roping)

Flat bench press 12x____/_____ 12x____/_____ 10x____/_____ 8x_____/_____

Seated rows 12x____/_____ 12x____/_____ 10x____/_____ 10x____/_____

Tri press downs 12x____/_____ 12x____/_____ 10x____/_____ 10x____/_____

DB biceps curls 12x____/_____ 12x____/_____ 10x____/_____ 8x_____/_____

Laying DB flies 10x____/_____ 10x____/_____ 10x____/_____ 8x_____/_____

Incline bench press 12x____/_____ 10x____/_____ 10x____/_____ 10x____/_____

Eccentric biceps curls 00x____/_____ 00x____/_____ 00x____/_____

Lying Triceps press 12x____/_____ 12x____/_____ 10x____/_____ 10x____/_____

Lying rows 12x____/_____ 12x____/_____ 10x____/_____ 10x____/_____

SATURDAY

EXERCISE SET 1 SET 2 SET 3 SET 4 SET 5 SET 6

Warm-up (10-15 minutes jogging, stretching, and jump roping)

Back Squats 12x____/_____ 10x____/_____ 10x____/_____ 8x_____/_____

Shoulder press 12x____/_____ 12x____/_____ 10x____/_____ 10x____/_____

Leg curls 12x____/_____ 12x____/_____ 10x____/_____

DB raises (ant./ post.) 10x____/_____ 10x____/_____ 10x____/_____ 10x____/_____ Lunges 12x____/_____ 10x____/_____ 10x____/_____ 8x_____/_____

Pull- ups 12x____/_____ 10x____/_____ 10x____/_____

Calf Raises 12x____/_____ 10x____/_____ 10x____/_____ 10x____/_____

Shoulder Shrugs 10x____/_____ 8x_____/_____ 8x_____/_____ 8x_____/_____

*Abdominal circuit

PHASE I: HYPERTROPHY TRAINING PROGRAM

WEEK 4

MONDAY

EXERCISE SET 1 SET 2 SET 3 SET 4 SET 5 SET 6

Warm-up (10-15 minutes jogging, stretching, and jump roping)

Flat bench press 12x____/_____ 12x____/_____ 10x____/_____ 8x_____/_____

Seated rows 12x____/_____ 12x____/_____ 10x____/_____ 10x____/_____

Tri press downs 12x____/_____ 12x____/_____ 10x____/_____ 10x____/_____

DB biceps curls 12x____/_____ 12x____/_____ 10x____/_____ 8x_____/_____

Laying DB flies 10x____/_____ 10x____/_____ 10x____/_____

Incline bench press 12x____/_____ 10x____/_____ 10x____/_____ 10x____/_____

Eccentric biceps curls 00x____/_____ 00x____/_____ 00x____/_____

Lying Triceps press 12x____/_____ 12x____/_____ 10x____/_____ 10x____/_____

Lying rows 12x____/_____ 12x____/_____ 10x____/_____ 10x____/_____

TUESDAY

EXERCISE SET 1 SET 2 SET 3 SET 4 SET 5 SET 6

Warm-up (10-15 minutes jogging, stretching, and jump roping)

Back Squats 12x____/_____ 10x____/_____ 10x____/_____ 8x_____/_____

Shoulder press 12x____/_____ 12x____/_____ 10x____/_____ 10x____/_____

Leg curls 12x____/_____ 12x____/_____ 10x____/_____

DB raises (ant./ post.) 10x____/_____ 10x____/_____ 10x____/_____ 10x____/_____ Lunges 12x____/_____ 10x____/_____ 10x____/_____ 8x_____/_____

Pull- ups 12x____/_____ 10x____/_____ 10x____/_____

Calf Raises 12x____/_____ 10x____/_____ 10x____/_____ 10x____/_____

Shoulder Shrugs 10x____/_____ 8x_____/_____ 8x_____/_____ 8x_____/_____

*Abdominal circuit

WEDNESDAY

EXERCISE SET 1 SET 2 SET 3 SET 4 SET 5 SET 6

Warm-up (10-15 minutes jogging, stretching, and jump roping)

Flat bench press 12x____/_____ 12x____/_____ 10x____/_____ 8x_____/_____

Seated rows 12x____/_____ 12x____/_____ 10x____/_____ 10x____/_____

Tri press downs 12x____/_____ 12x____/_____ 10x____/_____ 10x____/_____

DB biceps curls 12x____/_____ 12x____/_____ 10x____/_____ 8x_____/_____

Laying DB flies 10x____/_____ 10x____/_____ 10x____/_____ 8x_____/_____

Incline bench press 12x____/_____ 10x____/_____ 10x____/_____ 10x____/_____

Eccentric biceps curls 00x____/_____ 00x____/_____ 00x____/_____

Lying Triceps press 12x____/_____ 12x____/_____ 10x____/_____ 10x____/_____

Lying rows 12x____/_____ 12x____/_____ 10x____/_____ 10x____/_____

THUSDAY

EXERCISE SET 1 SET 2 SET 3 SET 4 SET 5 SET 6

Warm-up (10-15 minutes jogging, stretching, and jump roping)

Back Squats 12x____/_____ 10x____/_____ 10x____/_____ 8x_____/_____

Shoulder press 12x____/_____ 12x____/_____ 10x____/_____ 10x____/_____

Leg curls 12x____/_____ 12x____/_____ 10x____/_____

DB raises (ant./ post.) 10x____/_____ 10x____/_____ 10x____/_____ 10x____/_____ Lunges 12x____/_____ 10x____/_____ 10x____/_____ 8x_____/_____

Pull- ups 12x____/_____ 10x____/_____ 10x____/_____

Calf Raises 12x____/_____ 10x____/_____ 10x____/_____ 10x____/_____

Shoulder Shrugs 10x____/_____ 8x_____/_____ 8x_____/_____ 8x_____/_____

*Abdominal circuit

FRIDAY

EXERCISE SET 1 SET 2 SET 3 SET 4 SET 5 SET 6

Warm-up (10-15 minutes jogging, stretching, and jump roping)

Flat bench press 12x____/_____ 12x____/_____ 10x____/_____ 8x_____/_____

Seated rows 12x____/_____ 12x____/_____ 10x____/_____ 10x____/_____

Tri press downs 12x____/_____ 12x____/_____ 10x____/_____ 10x____/_____

DB biceps curls 12x____/_____ 12x____/_____ 10x____/_____ 8x_____/_____

Laying DB flies 10x____/_____ 10x____/_____ 10x____/_____ 8x_____/_____

Incline bench press 12x____/_____ 10x____/_____ 10x____/_____ 10x____/_____

Eccentric biceps curls 00x____/_____ 00x____/_____ 00x____/_____

Lying Triceps press 12x____/_____ 12x____/_____ 10x____/_____ 10x____/_____

Lying rows 12x____/_____ 12x____/_____ 10x____/_____ 10x____/_____

SATURDAY

EXERCISE SET 1 SET 2 SET 3 SET 4 SET 5 SET 6

Warm-up (10-15 minutes jogging, stretching, and jump roping)

Back Squats 12x____/_____ 10x____/_____ 10x____/_____ 8x_____/_____

Shoulder press 12x____/_____ 12x____/_____ 10x____/_____ 10x____/_____

Leg curls 12x____/_____ 12x____/_____ 10x____/_____

DB raises (ant./ post.) 10x____/_____ 10x____/_____ 10x____/_____ 10x____/_____ Lunges 12x____/_____ 10x____/_____ 10x____/_____ 8x_____/_____

Pull- ups 12x____/_____ 10x____/_____ 10x____/_____

Calf Raises 12x____/_____ 10x____/_____ 10x____/_____ 10x____/_____

Shoulder Shrugs 10x____/_____ 8x_____/_____ 8x_____/_____ 8x_____/_____

*Abdominal circuit

PHASE II: STRENGTH TRAINING PROGRAM

WEEK 1

MONDAY

EXERCISE SET 1 SET 2 SET 3 SET 4 SET 5 SET 6

Warm-up (10-15 minutes jogging, stretching, and jump roping)

Power cleans 8x_____/_____ 6x_____/_____ 6x_____/_____ 6x_____/_____ 5x_____/_____

Good Mornings 8x_____/_____ 8x_____/_____ 6x_____/_____ 5x_____/_____

Front squats 8x_____/_____ 6x_____/_____ 6x_____/_____ 5x_____/_____ 5x_____/_____

Lunges 10x____/_____ 6x_____/_____ 6x_____/_____ 4x_____/_____

Step-ups 8x_____/_____ 6x_____/_____ 6x_____/_____ 6x_____/_____

Leg Curls 8x_____/_____ 6x_____/_____ 6x_____/_____ 5x_____/_____

Calf raises 8x_____/_____ 6x_____/_____ 6x_____/_____

Hip extensions 8x_____/_____ 6x_____/_____ 6x_____/_____ 4x_____/_____

*Abdominal circuit

TUESDAY

EXERCISE SET 1 SET 2 SET 3 SET 4 SET 5 SET 6

Warm-up (10-15 minutes jogging, stretching, and jump roping)

Flat bench press 8x_____/_____ 6x_____/_____ 6x_____/_____ 5x_____/_____ 5x_____/_____

Tri pushdowns 8x_____/_____ 8x_____/_____ 6x_____/_____ 5x_____/_____

Push press 8x_____/_____ 6x_____/_____ 6x_____/_____ 5x_____/_____ 5x_____/_____

Lying rows 10x____/_____ 6x_____/_____ 6x_____/_____ 4x_____/_____

Bicep curls 8x_____/_____ 6x_____/_____ 6x_____/_____ 6x_____/_____

DB flies 8x_____/_____ 6x_____/_____ 6x_____/_____ 5x_____/_____

DB lat. raises (ant./ post.) 8x_____/_____ 6x_____/_____ 6x_____/_____

Lat. Pull-downs 8x_____/_____ 6x_____/_____ 6x_____/_____ 4x_____/_____

*Abdominal circuit

WEDNESDAY

EXERCISE SET 1 SET 2 SET 3 SET 4 SET 5 SET 6

Day-off relax and enjoy it.

THUSDAY

EXERCISE SET 1 SET 2 SET 3 SET 4 SET 5 SET 6

Warm-up (10-15 minutes jogging, stretching, and jump roping)

Power cleans 8x_____/_____ 6x_____/_____ 6x_____/_____ 5x_____/_____ 5x_____/_____

Good Mornings 8x_____/_____ 8x_____/_____ 6x_____/_____ 5x_____/_____

Back squats 8x_____/_____ 6x_____/_____ 6x_____/_____ 5x_____/_____ 5x_____/_____

Lunges 10x____/_____ 6x_____/_____ 6x_____/_____ 4x_____/_____

Step-ups 8x_____/_____ 6x_____/_____ 6x_____/_____ 6x_____/_____

Leg Curls 8x_____/_____ 6x_____/_____ 6x_____/_____ 5x_____/_____

Calf raises 8x_____/_____ 6x_____/_____ 6x_____/_____

Hip extensions 8x_____/_____ 6x_____/_____ 6x_____/_____ 4x_____/_____

*Abdominal circuit

FRIDAY

EXERCISE SET 1 SET 2 SET 3 SET 4 SET 5 SET 6

Warm-up (10-15 minutes jogging, stretching, and jump roping)

Incline bench press 8x_____/_____ 6x_____/_____ 6x_____/_____ 5x_____/_____ 5x_____/_____

Tri pushdowns 8x_____/_____ 8x_____/_____ 6x_____/_____ 5x_____/_____

Push press 8x_____/_____ 6x_____/_____ 6x_____/_____ 5x_____/_____ 5x_____/_____

Lying rows 10x____/_____ 6x_____/_____ 6x_____/_____ 4x_____/_____

Bicep curls 8x_____/_____ 6x_____/_____ 6x_____/_____ 6x_____/_____

DB flies 8x_____/_____ 6x_____/_____ 6x_____/_____ 5x_____/_____

DB lat. raises (ant./ post.) 8x_____/_____ 6x_____/_____ 6x_____/_____ Lat. Pull-downs 8x_____/_____ 6x_____/_____ 6x_____/_____ 4x_____/_____

* Abdominal circuit

PHASE II: STRENGTH TRAINING PROGRAM

WEEK 2

MONDAY

EXERCISE SET 1 SET 2 SET 3 SET 4 SET 5 SET 6

Warm-up (10-15 minutes jogging, stretching, and jump roping)

Power cleans 8x_____/_____ 6x_____/_____ 6x_____/_____ 4x_____/_____ 4x_____/_____

Good Mornings 8x_____/_____ 6x_____/_____ 6x_____/_____ 5x_____/_____

Front squats 8x_____/_____ 6x_____/_____ 4x_____/_____ 4x_____/_____ 3x_____/_____

Lunges 10x____/_____ 6x_____/_____ 6x_____/_____ 4x_____/_____

Step-ups 8x_____/_____ 6x_____/_____ 6x_____/_____ 6x_____/_____

Leg Curls 8x_____/_____ 6x_____/_____ 6x_____/_____ 4x_____/_____

Calf raises 8x_____/_____ 6x_____/_____ 6x_____/_____

Hip extensions 8x_____/_____ 6x_____/_____ 6x_____/_____ 4x_____/_____

*Abdominal circuit

TUESDAY

EXERCISE SET 1 SET 2 SET 3 SET 4 SET 5 SET 6

Warm-up (10-15 minutes jogging, stretching, and jump roping)

Flat bench press 8x_____/_____ 6x_____/_____ 6x_____/_____ 4x_____/_____ 4x_____/_____

Tri pushdowns 8x_____/_____ 8x_____/_____ 6x_____/_____ 5x_____/_____

Push press 8x_____/_____ 8x_____/_____ 6x_____/_____ 6x_____/_____ 4x_____/_____

Lying rows 8x_____/_____ 6x_____/_____ 6x_____/_____ 4x_____/_____

Bicep curls 8x_____/_____ 6x_____/_____ 5x_____/_____ 5x_____/_____

DB flies 8x_____/_____ 6x_____/_____ 6x_____/_____ 5x_____/_____

DB lat. raises (ant./ post.) 8x_____/_____ 6x_____/_____ 6x_____/_____

Lat. Pull-downs 8x_____/_____ 6x_____/_____ 6x_____/_____ 4x_____/_____

*Abdominal circuit

WEDNESDAY

EXERCISE SET 1 SET 2 SET 3 SET 4 SET 5 SET 6

Day-off relax and enjoy it.

THUSDAY

EXERCISE SET 1 SET 2 SET 3 SET 4 SET 5 SET 6

Warm-up (10-15 minutes jogging, stretching, and jump roping)

Power cleans 8x_____/_____ 6x_____/_____ 6x_____/_____ 6x_____/_____ 4x_____/_____

Good Mornings 8x_____/_____ 8x_____/_____ 6x_____/_____ 5x_____/_____

Back squats 8x_____/_____ 6x_____/_____ 6x_____/_____ 4x_____/_____ 3x_____/_____

Lunges 8x_____/_____ 6x_____/_____ 6x_____/_____ 4x_____/_____

Step-ups 8x_____/_____ 6x_____/_____ 6x_____/_____ 6x_____/_____

Leg Curls 8x_____/_____ 6x_____/_____ 6x_____/_____ 4x_____/_____

Calf raises 8x_____/_____ 6x_____/_____ 6x_____/_____

Hip extensions 8x_____/_____ 6x_____/_____ 6x_____/_____ 4x_____/_____

*Abdominal circuit

FRIDAY

EXERCISE SET 1 SET 2 SET 3 SET 4 SET 5 SET 6

Warm-up (10-15 minutes jogging, stretching, and jump roping)

Incline bench press 8x_____/_____ 6x_____/_____ 6x_____/_____ 4x_____/_____ 4x_____/_____

Tri pushdowns 8x_____/_____ 8x_____/_____ 6x_____/_____ 5x_____/_____

Push press 8x_____/_____ 6x_____/_____ 6x_____/_____ 5x_____/_____ 4x_____/_____

Lying rows 8x_____/_____ 6x_____/_____ 6x_____/_____ 4x_____/_____

Bicep curls 8x_____/_____ 6x_____/_____ 6x_____/_____ 6x_____/_____

DB flies 8x_____/_____ 6x_____/_____ 6x_____/_____ 5x_____/_____

DB lat. raises (ant./ post.) 8x_____/_____ 6x_____/_____ 6x_____/_____ Lat. Pull-downs 8x_____/_____ 6x_____/_____ 6x_____/_____ 4x_____/_____

* Abdominal circuit

PHASE II: STRENGTH TRAINING PROGRAM

WEEK 3

MONDAY

EXERCISE SET 1 SET 2 SET 3 SET 4 SET 5 SET 6

Warm-up (10-15 minutes jogging, stretching, and jump roping)

Power cleans 8x_____/_____ 6x_____/_____ 6x_____/_____ 4x_____/_____ 4x_____/_____

Good Mornings 8x_____/_____ 8x_____/_____ 6x_____/_____ 5x_____/_____

Front squats 8x_____/_____ 6x_____/_____ 6x_____/_____ 5x_____/_____ 4x_____/_____

Lunges 10x____/_____ 6x_____/_____ 6x_____/_____ 4x_____/_____

Step-ups 8x_____/_____ 6x_____/_____ 6x_____/_____ 6x_____/_____

Leg Curls 8x_____/_____ 6x_____/_____ 6x_____/_____ 5x_____/_____

Calf raises 8x_____/_____ 6x_____/_____ 6x_____/_____

Hip extensions 8x_____/_____ 6x_____/_____ 6x_____/_____ 4x_____/_____

*Abdominal circuit

TUESDAY

EXERCISE SET 1 SET 2 SET 3 SET 4 SET 5 SET 6

Warm-up (10-15 minutes jogging, stretching, and jump roping)

Flat bench press 8x_____/_____ 6x_____/_____ 5x_____/_____ 5x_____/_____ 4x_____/_____

Tri pushdowns 8x_____/_____ 8x_____/_____ 6x_____/_____ 5x_____/_____

Push press 8x_____/_____ 6x_____/_____ 6x_____/_____ 5x_____/_____ 4x_____/_____

Lying rows 10x____/_____ 6x_____/_____ 6x_____/_____ 4x_____/_____

Bicep curls 8x_____/_____ 6x_____/_____ 6x_____/_____ 6x_____/_____

DB flies 8x_____/_____ 6x_____/_____ 6x_____/_____ 5x_____/_____

DB lat. raises (ant./ post.) 8x_____/_____ 6x_____/_____ 6x_____/_____

Lat. Pull-downs 8x_____/_____ 6x_____/_____ 6x_____/_____ 4x_____/_____

*Abdominal circuit

WEDNESDAY

EXERCISE SET 1 SET 2 SET 3 SET 4 SET 5 SET 6

Day-off relax and enjoy it.

THUSDAY

EXERCISE SET 1 SET 2 SET 3 SET 4 SET 5 SET 6

Warm-up (10-15 minutes jogging, stretching, and jump roping)

Power cleans 8x_____/_____ 6x_____/_____ 6x_____/_____ 4x_____/_____ 4x_____/_____

Good Mornings 8x_____/_____ 8x_____/_____ 6x_____/_____ 5x_____/_____

Back squats 8x_____/_____ 6x_____/_____ 6x_____/_____ 5x_____/_____ 4x_____/_____

Lunges 10x____/_____ 6x_____/_____ 6x_____/_____ 4x_____/_____

Step-ups 8x_____/_____ 6x_____/_____ 6x_____/_____ 6x_____/_____

Leg Curls 8x_____/_____ 6x_____/_____ 6x_____/_____ 5x_____/_____

Calf raises 8x_____/_____ 6x_____/_____ 6x_____/_____

Hip extensions 8x_____/_____ 6x_____/_____ 6x_____/_____ 4x_____/_____

*Abdominal circuit

FRIDAY

EXERCISE SET 1 SET 2 SET 3 SET 4 SET 5 SET 6

Warm-up (10-15 minutes jogging, stretching, and jump roping)

Incline bench press 8x_____/_____ 6x_____/_____ 6x_____/_____ 4x_____/_____ 4x_____/_____

Tri pushdowns 8x_____/_____ 6x_____/_____ 6x_____/_____ 5x_____/_____

Push press 8x_____/_____ 6x_____/_____ 6x_____/_____ 5x_____/_____ 3x_____/_____

Lying rows 10x____/_____ 6x_____/_____ 6x_____/_____ 4x_____/_____

Bicep curls 8x_____/_____ 6x_____/_____ 6x_____/_____ 6x_____/_____

DB flies 8x_____/_____ 6x_____/_____ 6x_____/_____ 5x_____/_____

DB lat. raises (ant./ post.) 8x_____/_____ 6x_____/_____ 6x_____/_____ Lat. Pull-downs 8x_____/_____ 6x_____/_____ 6x_____/_____ 4x_____/_____

* Abdominal circuit

PHASE II: STRENGTH TRAINING PROGRAM

WEEK 4

MONDAY

EXERCISE SET 1 SET 2 SET 3 SET 4 SET 5 SET 6

Warm-up (10-15 minutes jogging, stretching, and jump roping)

Power cleans 8x_____/_____ 6x_____/_____ 4x_____/_____ 4x_____/_____ 3x_____/_____

Good Mornings 8x_____/_____ 8x_____/_____ 6x_____/_____ 5x_____/_____

Front squats 8x_____/_____ 6x_____/_____ 4x_____/_____ 4x_____/_____ 3x_____/_____

Lunges 10x____/_____ 6x_____/_____ 6x_____/_____ 4x_____/_____

Step-ups 8x_____/_____ 6x_____/_____ 6x_____/_____ 6x_____/_____

Leg Curls 8x_____/_____ 6x_____/_____ 6x_____/_____ 5x_____/_____

Calf raises 8x_____/_____ 6x_____/_____ 6x_____/_____

Hip extensions 8x_____/_____ 6x_____/_____ 6x_____/_____ 4x_____/_____

*Abdominal circuit

TUESDAY

EXERCISE SET 1 SET 2 SET 3 SET 4 SET 5 SET 6

Warm-up (10-15 minutes jogging, stretching, and jump roping)

Flat bench press 8x_____/_____ 6x_____/_____ 4x_____/_____ 4x_____/_____ 3x_____/_____

Tri pushdowns 8x_____/_____ 8x_____/_____ 6x_____/_____ 5x_____/_____

Push press 8x_____/_____ 6x_____/_____ 4x_____/_____ 4x_____/_____ 3x_____/_____

Lying rows 10x____/_____ 6x_____/_____ 6x_____/_____ 4x_____/_____

Bicep curls 8x_____/_____ 6x_____/_____ 6x_____/_____ 6x_____/_____

DB flies 8x_____/_____ 6x_____/_____ 6x_____/_____ 5x_____/_____

DB lat. raises (ant./ post.) 8x_____/_____ 6x_____/_____ 6x_____/_____

Lat. Pull-downs 8x_____/_____ 6x_____/_____ 6x_____/_____ 4x_____/_____

*Abdominal circuit

WEDNESDAY

EXERCISE SET 1 SET 2 SET 3 SET 4 SET 5 SET 6

Day-off relax and enjoy it.

THUSDAY

EXERCISE SET 1 SET 2 SET 3 SET 4 SET 5 SET 6

Warm-up (10-15 minutes jogging, stretching, and jump roping)

Power cleans 8x_____/_____ 6x_____/_____ 4x_____/_____ 4x_____/_____ 3x_____/_____

Good Mornings 8x_____/_____ 8x_____/_____ 6x_____/_____ 5x_____/_____

Back squats 8x_____/_____ 6x_____/_____ 6x_____/_____ 5x_____/_____ 3x_____/_____

Lunges 10x____/_____ 6x_____/_____ 6x_____/_____ 4x_____/_____

Step-ups 8x_____/_____ 6x_____/_____ 6x_____/_____ 6x_____/_____

Leg Curls 8x_____/_____ 6x_____/_____ 6x_____/_____ 5x_____/_____

Calf raises 8x_____/_____ 6x_____/_____ 6x_____/_____

Hip extensions 8x_____/_____ 6x_____/_____ 6x_____/_____ 4x_____/_____

*Abdominal circuit

FRIDAY

EXERCISE SET 1 SET 2 SET 3 SET 4 SET 5 SET 6

Warm-up (10-15 minutes jogging, stretching, and jump roping)

Incline bench press 8x_____/_____ 6x_____/_____ 4x_____/_____ 4x_____/_____ 3x_____/_____

Tri pushdowns 8x_____/_____ 8x_____/_____ 6x_____/_____ 5x_____/_____

Push press 8x_____/_____ 6x_____/_____ 6x_____/_____ 5x_____/_____ 3x_____/_____

Lying rows 10x____/_____ 6x_____/_____ 6x_____/_____ 4x_____/_____

Bicep curls 8x_____/_____ 6x_____/_____ 6x_____/_____ 6x_____/_____

DB flies 8x_____/_____ 6x_____/_____ 6x_____/_____ 5x_____/_____

DB lat. raises (ant./ post.) 8x_____/_____ 6x_____/_____ 6x_____/_____ Lat. Pull-downs 8x_____/_____ 6x_____/_____ 6x_____/_____ 4x_____/_____

* Abdominal circuit

PHASE II: STRENGTH TRAINING PROGRAM

WEEK 5

MONDAY

EXERCISE SET 1 SET 2 SET 3 SET 4 SET 5 SET 6

Warm-up (10-15 minutes jogging, stretching, and jump roping)

Power cleans 8x_____/_____ 6x_____/_____ 6x_____/_____ 6x_____/_____

Good Mornings 8x_____/_____ 8x_____/_____ 6x_____/_____ 5x_____/_____

Front squats 8x_____/_____ 6x_____/_____ 6x_____/_____ 6x_____/_____

Lunges 10x____/_____ 6x_____/_____ 6x_____/_____ 4x_____/_____

Step-ups 8x_____/_____ 6x_____/_____ 6x_____/_____ 6x_____/_____

Leg Curls 8x_____/_____ 6x_____/_____ 6x_____/_____ 5x_____/_____

Calf raises 8x_____/_____ 6x_____/_____ 6x_____/_____

Hip extensions 8x_____/_____ 6x_____/_____ 6x_____/_____ 4x_____/_____

*Abdominal circuit

TUESDAY

EXERCISE SET 1 SET 2 SET 3 SET 4 SET 5 SET 6

Warm-up (10-15 minutes jogging, stretching, and jump roping)

Flat bench press 8x_____/_____ 6x_____/_____ 6x_____/_____ 6x_____/_____

Tri pushdowns 8x_____/_____ 8x_____/_____ 6x_____/_____ 5x_____/_____

Push press 8x_____/_____ 6x_____/_____ 6x_____/_____ 6x_____/_____

Lying rows 8x_____/_____ 6x_____/_____ 4x_____/_____ 4x_____/_____

Bicep curls 8x_____/_____ 6x_____/_____ 6x_____/_____ 6x_____/_____

DB flies 8x_____/_____ 6x_____/_____ 6x_____/_____ 5x_____/_____

DB lat. raises (ant./ post.) 8x_____/_____ 6x_____/_____ 6x_____/_____

Lat. Pull-downs 8x_____/_____ 6x_____/_____ 6x_____/_____ 4x_____/_____

*Abdominal circuit

WEDNESDAY

EXERCISE SET 1 SET 2 SET 3 SET 4 SET 5 SET 6

Day-off relax and enjoy it.

THUSDAY

EXERCISE SET 1 SET 2 SET 3 SET 4 SET 5 SET 6

Warm-up (10-15 minutes jogging, stretching, and jump roping)

Power cleans 8x_____/_____ 6x_____/_____ 6x_____/_____ 6x_____/_____

Good Mornings 8x_____/_____ 8x_____/_____ 6x_____/_____ 5x_____/_____

Back squats 8x_____/_____ 6x_____/_____ 6x_____/_____ 6x_____/_____

Lunges 8x_____/_____ 6x_____/_____ 6x_____/_____ 4x_____/_____

Step-ups 8x_____/_____ 6x_____/_____ 6x_____/_____ 6x_____/_____

Leg Curls 8x_____/_____ 6x_____/_____ 6x_____/_____ 5x_____/_____

Calf raises 8x_____/_____ 6x_____/_____ 6x_____/_____

Hip extensions 8x_____/_____ 6x_____/_____ 6x_____/_____ 4x_____/_____

*Abdominal circuit

FRIDAY

EXERCISE SET 1 SET 2 SET 3 SET 4 SET 5 SET 6

Warm-up (10-15 minutes jogging, stretching, and jump roping)

Incline bench press 8x_____/_____ 6x_____/_____ 6x_____/_____ 6x_____/_____

Tri pushdowns 8x_____/_____ 8x_____/_____ 6x_____/_____ 5x_____/_____

Push press 8x_____/_____ 6x_____/_____ 6x_____/_____ 6x_____/_____

Lying rows 8x_____/_____ 6x_____/_____ 4x_____/_____ 4x_____/_____

Bicep curls 8x_____/_____ 6x_____/_____ 6x_____/_____ 6x_____/_____

DB flies 8x_____/_____ 6x_____/_____ 6x_____/_____ 5x_____/_____

DB lat. raises (ant./ post.) 8x_____/_____ 6x_____/_____ 6x_____/_____ Lat. Pull-downs 8x_____/_____ 6x_____/_____ 6x_____/_____ 4x_____/_____

* Abdominal circuit

PHASE II: STRENGTH TRAINING PROGRAM

WEEK 6

MONDAY

EXERCISE SET 1 SET 2 SET 3 SET 4 SET 5 SET 6

Warm-up (10-15 minutes jogging, stretching, and jump roping)

Power cleans 8x____/_____ 6x_____/_____ 4x_____/_____ 3x_____/_____ 1x_____/_____

Good Mornings 8x_____/_____ 8x_____/_____ 6x_____/_____ 5x_____/_____

Front squats 8x_____/_____ 6x_____/_____ 4x_____/_____ 3x_____/_____ 3x_____/_____

Lunges 8x_____/_____ 6x_____/_____ 4x_____/_____ 2x_____/_____

Step-ups 8x_____/_____ 6x_____/_____ 6x_____/_____ 6x_____/_____

Leg Curls 8x_____/_____ 6x_____/_____ 6x_____/_____ 5x_____/_____

Calf raises 8x_____/_____ 6x_____/_____ 6x_____/_____

Hip extensions 8x_____/_____ 6x_____/_____ 6x_____/_____ 4x_____/_____

*Abdominal circuit

TUESDAY

EXERCISE SET 1 SET 2 SET 3 SET 4 SET 5 SET 6

Warm-up (10-15 minutes jogging, stretching, and jump roping)

Flat bench press 8x_____/_____ 6x_____/_____ 4x_____/_____ 3x_____/_____ 1x_____/_____

Tri pushdowns 6x_____/_____ 6x_____/_____ 4x_____/_____ 4x_____/_____

Push press 8x_____/_____ 6x_____/_____ 4x_____/_____ 3x_____/_____ 3x_____/_____

Lying rows 6x_____/_____ 6x_____/_____ 4x_____/_____ 2x_____/_____

Bicep curls 8x_____/_____ 6x_____/_____ 6x_____/_____ 6x_____/_____

DB flies 8x_____/_____ 6x_____/_____ 6x_____/_____ 5x_____/_____

DB lat. raises (ant./ post.) 8x_____/_____ 6x_____/_____ 6x_____/_____

Lat. Pull-downs 8x_____/_____ 6x_____/_____ 6x_____/_____ 4x_____/_____

*Abdominal circuit

WEDNESDAY

EXERCISE SET 1 SET 2 SET 3 SET 4 SET 5 SET 6

Day-off relax and enjoy it.

THUSDAY

EXERCISE SET 1 SET 2 SET 3 SET 4 SET 5 SET 6

Warm-up (10-15 minutes jogging, stretching, and jump roping)

Power cleans 8x_____/_____ 6x_____/_____ 4x_____/_____ 3x_____/_____ 3x_____/_____

Good Mornings 6x_____/_____ 6x_____/_____ 6x_____/_____ 5x_____/_____

Back squats 8x_____/_____ 6x_____/_____ 4x_____/_____ 3x_____/_____ 1x_____/_____

Lunges 8x_____/_____ 6x_____/_____ 6x_____/_____ 4x_____/_____

Step-ups 8x_____/_____ 6x_____/_____ 6x_____/_____ 6x_____/_____

Leg Curls 8x_____/_____ 6x_____/_____ 6x_____/_____ 5x_____/_____

Calf raises 8x_____/_____ 6x_____/_____ 6x_____/_____

Hip extensions 8x_____/_____ 6x_____/_____ 6x_____/_____ 4x_____/_____

*Abdominal circuit

FRIDAY

EXERCISE SET 1 SET 2 SET 3 SET 4 SET 5 SET 6

Warm-up (10-15 minutes jogging, stretching, and jump roping)

Incline bench press 8x_____/_____ 6x_____/_____ 4x_____/_____ 3x_____/_____ 3x_____/_____

Tri pushdowns 8x_____/_____ 8x_____/_____ 6x_____/_____ 5x_____/_____

Push press 8x_____/_____ 6x_____/_____ 4x_____/_____ 3x_____/_____ 1x_____/_____

Lying rows 6x_____/_____ 6x_____/_____ 4x_____/_____ 2x_____/_____

Bicep curls 6x_____/_____ 6x_____/_____ 4x_____/_____ 4x_____/_____

DB flies 6x_____/_____ 6x_____/_____ 4x_____/_____ 4x_____/_____

DB lat. raises (ant./ post.) 6x_____/_____ 6x_____/_____ 4x_____/_____ Lat. Pull-downs 6x_____/_____ 6x_____/_____ 4x_____/_____ 4x_____/_____

* Abdominal circuit

PHASE III: POWER TRAINING PROGRAM

WEEK 1

MONDAY

EXERCISE SET 1 SET 2 SET 3 SET 4 SET 5 SET 6

Warm-up (10-15 minutes jogging, stretching, and jump roping)

Power cleans 6x_____/_____ 6x_____/_____ 6x_____/_____ 5x_____/_____ 4X_____/_____

Weighted broad jumps 8x_____/_____ 8x_____/_____ 6x_____/_____ 5x_____/_____

Back squats 6x_____/_____ 6x_____/_____ 6x_____/_____ 4x_____/_____

Lateral Lunges 6x_____/_____ 6x_____/_____ 4x_____/_____ 4x_____/_____

Step-ups 6x_____/_____ 6x_____/_____ 6x_____/_____ 6x_____/_____

Weighted vertical jumps 8x_____/_____ 6x_____/_____ 6x_____/_____ 5x_____/_____

Standing calf raises 8x_____/_____ 6x_____/_____ 6x_____/_____

Hip extensions 8x_____/_____ 6x_____/_____ 6x_____/_____ 4x_____/_____

*Abdominal circuit

TUESDAY

EXERCISE SET 1 SET 2 SET 3 SET 4 SET 5 SET 6

Warm-up (10-15 minutes jogging, stretching, and jump roping)

Flat bench press (close grip) 6x_____/_____ 6x_____/_____ 6x_____/_____ 5x_____/_____ 4x_____/_____

Lying rows 8x_____/_____ 8x_____/_____ 6x_____/_____ 5x_____/_____

Push press 6x_____/_____ 6x_____/_____ 6x_____/_____ 5x_____/_____

Triceps press (explosive) 8x_____/_____ 6x_____/_____ 6x_____/_____ 4x_____/_____

* Medicine balls

Bent rows 8x_____/_____ 6x_____/_____ 6x_____/_____ 5x_____/_____

DB lat. raises (ant./ post.) 8x_____/_____ 6x_____/_____ 6x_____/_____

Pull-ups (weighted) 8x_____/_____ 6x_____/_____ 6x_____/_____ 4x_____/_____

*Abdominal circuit

WEDNESDAY

EXERCISE SET 1 SET 2 SET 3 SET 4 SET 5 SET 6

Day-off relax and enjoy it.

THUSDAY

EXERCISE SET 1 SET 2 SET 3 SET 4 SET 5 SET 6

Warm-up (10-15 minutes jogging, stretching, and jump roping)

Power cleans 6x_____/_____ 6x_____/_____ 6x_____/_____ 5x_____/_____ 4x_____/_____

Weighted broad jumps 8x_____/_____ 8x_____/_____ 6x_____/_____ 5x_____/_____

Back squats 6x_____/_____ 6x_____/_____ 6x_____/_____ 5x_____/_____

Lateral lunges 6x_____/_____ 6x_____/_____ 6x_____/_____ 4x_____/_____

Step-ups 8x_____/_____ 6x_____/_____ 6x_____/_____ 6x_____/_____

Weighted vertical jumps 8x_____/_____ 6x_____/_____ 6x_____/_____ 5x_____/_____

Standing calf raises 8x_____/_____ 6x_____/_____ 6x_____/_____

Hip extensions 8x_____/_____ 6x_____/_____ 6x_____/_____ 4x_____/_____

*Abdominal circuit

FRIDAY

EXERCISE SET 1 SET 2 SET 3 SET 4 SET 5 SET 6

Warm-up (10-15 minutes jogging, stretching, and jump roping)

Incline bench press 6x_____/_____ 6x_____/_____ 6x_____/_____ 5x_____/_____

Lying rows 8x_____/_____ 8x_____/_____ 6x_____/_____ 5x_____/_____

Push press 6x_____/_____ 6x_____/_____ 6x_____/_____ 5x_____/_____ 4x_____/_____

Triceps press (explosive) 8x_____/_____ 6x_____/_____ 6x_____/_____ 4x_____/_____

* Medicine balls

Bent rows 8x_____/_____ 6x_____/_____ 6x_____/_____ 5x_____/_____

DB lat. raises (ant./ post.) 8x_____/_____ 6x_____/_____ 6x_____/_____ pull-ups (weighted) 8x_____/_____ 6x_____/_____ 6x_____/_____ 4x_____/_____

*Abdominal circuit

PHASE III: POWER TRAINING PROGRAM

WEEK 2

MONDAY

EXERCISE SET 1 SET 2 SET 3 SET 4 SET 5 SET 6

Warm-up (10-15 minutes jogging, stretching, and jump roping)

Power cleans 6x_____/_____ 6x_____/_____ 6x_____/_____ 4x_____/_____ 4X_____/_____

Weighted broad jumps 8x_____/_____ 8x_____/_____ 6x_____/_____ 5x_____/_____

Back squats 6x_____/_____ 6x_____/_____ 6x_____/_____ 4x_____/_____ 4x_____/_____

Lateral Lunges 6x_____/_____ 6x_____/_____ 4x_____/_____ 4x_____/_____

Step-ups 6x_____/_____ 6x_____/_____ 6x_____/_____ 6x_____/_____

Weighted vertical jumps 8x_____/_____ 6x_____/_____ 6x_____/_____ 5x_____/_____

Standing calf raises 8x_____/_____ 6x_____/_____ 6x_____/_____

Hip extensions 8x_____/_____ 6x_____/_____ 6x_____/_____ 4x_____/_____

*Abdominal circuit

TUESDAY

EXERCISE SET 1 SET 2 SET 3 SET 4 SET 5 SET 6

Warm-up (10-15 minutes jogging, stretching, and jump roping)

Flat bench press (close grip) 6x_____/_____ 6x_____/_____ 6x_____/_____ 4x_____/_____ 4x_____/_____

Lying rows 8x_____/_____ 8x_____/_____ 6x_____/_____ 5x_____/_____

Push press 6x_____/_____ 6x_____/_____ 6x_____/_____ 4x_____/_____ 4x_____/_____

Triceps press (explosive) 8x_____/_____ 6x_____/_____ 6x_____/_____ 4x_____/_____

* Medicine balls

Bent rows 8x_____/_____ 6x_____/_____ 6x_____/_____ 5x_____/_____

DB lat. raises (ant./ post.) 8x_____/_____ 6x_____/_____ 6x_____/_____

Pull-ups (weighted) 8x_____/_____ 6x_____/_____ 6x_____/_____ 4x_____/_____

*Abdominal circuit

WEDNESDAY

EXERCISE SET 1 SET 2 SET 3 SET 4 SET 5 SET 6

Day-off relax and enjoy it.

THUSDAY

EXERCISE SET 1 SET 2 SET 3 SET 4 SET 5 SET 6

Warm-up (10-15 minutes jogging, stretching, and jump roping)

Power cleans 6x_____/_____ 6x_____/_____ 6x_____/_____ 4x_____/_____ 4x_____/_____

Weighted broad jumps 8x_____/_____ 8x_____/_____ 6x_____/_____ 5x_____/_____

Back squats 6x_____/_____ 6x_____/_____ 6x_____/_____ 4x_____/_____ 4x_____/_____

Lateral lunges 6x_____/_____ 6x_____/_____ 6x_____/_____ 4x_____/_____

Step-ups 8x_____/_____ 6x_____/_____ 6x_____/_____ 6x_____/_____

Weighted vertical jumps 8x_____/_____ 6x_____/_____ 6x_____/_____ 5x_____/_____

Standing calf raises 8x_____/_____ 6x_____/_____ 6x_____/_____

Hip extensions 8x_____/_____ 6x_____/_____ 6x_____/_____ 4x_____/_____

*Abdominal circuit

FRIDAY

EXERCISE SET 1 SET 2 SET 3 SET 4 SET 5 SET 6

Warm-up (10-15 minutes jogging, stretching, and jump roping)

Incline bench press 6x_____/_____ 6x_____/_____ 6x_____/_____ 5x_____/_____ 4x_____/_____

Lying rows 8x_____/_____ 8x_____/_____ 6x_____/_____ 5x_____/_____

Push press 6x_____/_____ 6x_____/_____ 6x_____/_____ 5x_____/_____ 4x_____/_____

Triceps press (explosive) 8x_____/_____ 6x_____/_____ 6x_____/_____ 4x_____/_____

* Medicine balls

Bent rows 8x_____/_____ 6x_____/_____ 6x_____/_____ 5x_____/_____

DB lat. raises (ant./ post.) 8x_____/_____ 6x_____/_____ 6x_____/_____ pull-ups (weighted) 8x_____/_____ 6x_____/_____ 6x_____/_____ 4x_____/_____

* Abdominal circuit

PHASE III: POWER TRAINING PROGRAM

WEEK 3

MONDAY

EXERCISE SET 1 SET 2 SET 3 SET 4 SET 5 SET 6

Warm-up (10-15 minutes jogging, stretching, and jump roping)

Power cleans 6x_____/_____ 6x_____/_____ 4x_____/_____ 4x_____/_____ 3X_____/_____

Weighted broad jumps 8x_____/_____ 8x_____/_____ 6x_____/_____ 5x_____/_____

Back squats 6x_____/_____ 6x_____/_____ 4x_____/_____ 4x_____/_____ 3x_____/_____

Lateral Lunges 6x_____/_____ 6x_____/_____ 4x_____/_____ 4x_____/_____

Step-ups 6x_____/_____ 6x_____/_____ 6x_____/_____ 6x_____/_____

Weighted vertical jumps 8x_____/_____ 6x_____/_____ 6x_____/_____ 5x_____/_____

Standing calf raises 8x_____/_____ 6x_____/_____ 6x_____/_____

Hip extensions 8x_____/_____ 6x_____/_____ 6x_____/_____ 4x_____/_____

*Abdominal circuit

TUESDAY

EXERCISE SET 1 SET 2 SET 3 SET 4 SET 5 SET 6

Warm-up (10-15 minutes jogging, stretching, and jump roping)

Flat bench press (close grip) 6x_____/_____ 6x_____/_____ 4x_____/_____ 4x_____/_____ 3x_____/_____

Lying rows 8x_____/_____ 8x_____/_____ 6x_____/_____ 5x_____/_____

Push press 6x_____/_____ 6x_____/_____ 4x_____/_____ 4x_____/_____ 3x_____/_____

Triceps press (explosive) 8x_____/_____ 6x_____/_____ 6x_____/_____ 4x_____/_____

*Medicine balls

Bent rows 8x_____/_____ 6x_____/_____ 6x_____/_____ 5x_____/_____

DB lat. raises (ant./ post.) 8x_____/_____ 6x_____/_____ 6x_____/_____

Pull-ups (weighted) 8x_____/_____ 6x_____/_____ 6x_____/_____ 4x_____/_____

*Abdominal circuit

WEDNESDAY

EXERCISE SET 1 SET 2 SET 3 SET 4 SET 5 SET 6

Day-off relax and enjoy it.

THUSDAY

EXERCISE SET 1 SET 2 SET 3 SET 4 SET 5 SET 6

Warm-up (10-15 minutes jogging, stretching, and jump roping)

Power cleans 6x_____/_____ 6x_____/_____ 4x_____/_____ 4x_____/_____ 3x_____/_____

Weighted broad jumps 8x_____/_____ 8x_____/_____ 6x_____/_____ 5x_____/_____

Back squats 6x_____/_____ 6x_____/_____ 6x_____/_____ 5x_____/_____ 3x_____/_____

Lateral lunges 6x_____/_____ 6x_____/_____ 6x_____/_____ 4x_____/_____

Step-ups 8x_____/_____ 6x_____/_____ 6x_____/_____ 6x_____/_____

Weighted vertical jumps 8x_____/_____ 6x_____/_____ 6x_____/_____ 5x_____/_____

Standing calf raises 8x_____/_____ 6x_____/_____ 6x_____/_____

Hip extensions 8x_____/_____ 6x_____/_____ 6x_____/_____ 4x_____/_____

*Abdominal circuit

FRIDAY

EXERCISE SET 1 SET 2 SET 3 SET 4 SET 5 SET 6

Warm-up (10-15 minutes jogging, stretching, and jump roping)

Incline bench press 6x_____/_____ 6x_____/_____ 4x_____/_____ 4x_____/_____ 3x_____/_____

Lying rows 8x_____/_____ 8x_____/_____ 6x_____/_____ 5x_____/_____

Push press 6x_____/_____ 6x_____/_____ 4x_____/_____ 4x_____/_____ 3x_____/_____

Triceps press (explosive) 8x_____/_____ 6x_____/_____ 6x_____/_____ 4x_____/_____

*Medicine balls

Bent rows 8x_____/_____ 6x_____/_____ 6x_____/_____ 5x_____/_____

DB lat. raises (ant./ post.) 8x_____/_____ 6x_____/_____ 6x_____/_____ pull-ups (weighted) 8x_____/_____ 6x_____/_____ 6x_____/_____ 4x_____/_____

*Abdominal circuit

PHASE III: POWER TRAINING PROGRAM

WEEK 4

MONDAY

EXERCISE SET 1 SET 2 SET 3 SET 4 SET 5 SET 6

Warm-up (10-15 minutes jogging, stretching, and jump roping)

Power cleans 6x_____/_____ 6x_____/_____ 4x_____/_____ 4x_____/_____ 4x_____/_____

Weighted broad jumps 8x_____/_____ 8x_____/_____ 6x_____/_____ 5x_____/_____

Back squats 6x_____/_____ 6x_____/_____ 4x_____/_____ 4x_____/_____ 4x_____/_____

Lateral Lunges 6x_____/_____ 6x_____/_____ 4x_____/_____ 4x_____/_____

Step-ups 6x_____/_____ 6x_____/_____ 6x_____/_____ 6x_____/_____

Weighted vertical jumps 8x_____/_____ 6x_____/_____ 6x_____/_____ 5x_____/_____

Standing calf raises 8x_____/_____ 6x_____/_____ 6x_____/_____

Hip extensions 8x_____/_____ 6x_____/_____ 6x_____/_____ 4x_____/_____

*Abdominal circuit

TUESDAY

EXERCISE SET 1 SET 2 SET 3 SET 4 SET 5 SET 6

Warm-up (10-15 minutes jogging, stretching, and jump roping)

Flat bench press (close grip) 6x_____/_____ 6x_____/_____ 4x_____/_____ 4x_____/_____ 4x_____/_____

Lying rows 8x_____/_____ 8x_____/_____ 6x_____/_____ 5x_____/_____

Push press 6x_____/_____ 6x_____/_____ 6x_____/_____ 4x_____/_____ 4x_____/_____

Triceps press (explosive) 8x_____/_____ 6x_____/_____ 6x_____/_____ 4x_____/_____

* Medicine balls

Bent rows 8x_____/_____ 6x_____/_____ 6x_____/_____ 5x_____/_____

DB lat. raises (ant./ post.) 8x_____/_____ 6x_____/_____ 6x_____/_____

Pull-ups (weighted) 8x_____/_____ 6x_____/_____ 6x_____/_____ 4x_____/_____

*Abdominal circuit

WEDNESDAY

EXERCISE SET 1 SET 2 SET 3 SET 4 SET 5 SET 6

Day-off relax and enjoy it.

THUSDAY

EXERCISE SET 1 SET 2 SET 3 SET 4 SET 5 SET 6

Warm-up (10-15 minutes jogging, stretching, and jump roping)

Power cleans 6x_____/_____ 6x_____/_____ 4x_____/_____ 4x_____/_____ 4x_____/_____

Weighted broad jumps 8x_____/_____ 8x_____/_____ 6x_____/_____ 5x_____/_____

Back squats 6x_____/_____ 6x_____/_____ 4x_____/_____ 4x_____/_____ 4x_____/_____

Lateral lunges 6x_____/_____ 6x_____/_____ 6x_____/_____ 4x_____/_____

Step-ups 8x_____/_____ 6x_____/_____ 6x_____/_____ 6x_____/_____

Weighted vertical jumps 8x_____/_____ 6x_____/_____ 6x_____/_____ 5x_____/_____

Standing calf raises 8x_____/_____ 6x_____/_____ 6x_____/_____

Hip extensions 8x_____/_____ 6x_____/_____ 6x_____/_____ 4x_____/_____

*Abdominal circuit

FRIDAY

EXERCISE SET 1 SET 2 SET 3 SET 4 SET 5 SET 6

Warm-up (10-15 minutes jogging, stretching, and jump roping)

Incline bench press 6x_____/_____ 6x_____/_____ 4x_____/_____ 4x_____/_____ 4x_____/_____

Lying rows 8x_____/_____ 8x_____/_____ 6x_____/_____ 5x_____/_____

Push press 6x_____/_____ 6x_____/_____ 4x_____/_____ 4x_____/_____ 4x_____/_____

Triceps press (explosive) 8x_____/_____ 6x_____/_____ 6x_____/_____ 4x_____/_____

* Medicine balls

Bent rows 8x_____/_____ 6x_____/_____ 6x_____/_____ 5x_____/_____

DB lat. raises (ant./ post.) 8x_____/_____ 6x_____/_____ 6x_____/_____ pull-ups (weighted) 8x_____/_____ 6x_____/_____ 6x_____/_____ 4x_____/_____

* Abdominal circuit

PHASE III: POWER TRAINING PROGRAM

WEEK 5

MONDAY

EXERCISE SET 1 SET 2 SET 3 SET 4 SET 5 SET 6

Warm-up (10-15 minutes jogging, stretching, and jump roping)

Power cleans 6x_____/_____ 6x_____/_____ 4x_____/_____ 4x_____/_____

Weighted broad jumps 8x_____/_____ 8x_____/_____ 6x_____/_____ 5x_____/_____

Back squats 6x_____/_____ 6x_____/_____ 6x_____/_____ 4x_____/_____

Lateral Lunges 6x_____/_____ 6x_____/_____ 4x_____/_____ 4x_____/_____

Step-ups 6x_____/_____ 6x_____/_____ 6x_____/_____ 6x_____/_____

Weighted vertical jumps 8x_____/_____ 6x_____/_____ 6x_____/_____ 5x_____/_____

Standing calf raises 8x_____/_____ 6x_____/_____ 6x_____/_____

Hip extensions 8x_____/_____ 6x_____/_____ 6x_____/_____ 4x_____/_____

*Abdominal circuit

TUESDAY

EXERCISE SET 1 SET 2 SET 3 SET 4 SET 5 SET 6

Warm-up (10-15 minutes jogging, stretching, and jump roping)

Flat bench press (close grip) 6x_____/_____ 6x_____/_____ 6x_____/_____ 5x_____/_____

Lying rows 8x_____/_____ 8x_____/_____ 6x_____/_____ 5x_____/_____

Push press 6x_____/_____ 6x_____/_____ 6x_____/_____ 5x_____/_____

Triceps press (explosive) 8x_____/_____ 6x_____/_____ 6x_____/_____ 4x_____/_____

* Medicine balls

Bent rows 8x_____/_____ 6x_____/_____ 6x_____/_____ 5x_____/_____

DB lat. raises (ant./ post.) 8x_____/_____ 6x_____/_____ 6x_____/_____

Pull-ups (weighted) 8x_____/_____ 6x_____/_____ 6x_____/_____ 4x_____/_____

*Abdominal circuit

WEDNESDAY

EXERCISE SET 1 SET 2 SET 3 SET 4 SET 5 SET 6

Day-off relax and enjoy it.

THUSDAY

EXERCISE SET 1 SET 2 SET 3 SET 4 SET 5 SET 6

Warm-up (10-15 minutes jogging, stretching, and jump roping)

Power cleans 6x_____/_____ 6x_____/_____ 6x_____/_____ 5x_____/_____

Weighted broad jumps 8x_____/_____ 8x_____/_____ 6x_____/_____ 5x_____/_____

Back squats 6x_____/_____ 6x_____/_____ 6x_____/_____ 5x_____/_____

Lateral lunges 6x_____/_____ 6x_____/_____ 6x_____/_____ 4x_____/_____

Step-ups 8x_____/_____ 6x_____/_____ 6x_____/_____ 6x_____/_____

Weighted vertical jumps 8x_____/_____ 6x_____/_____ 6x_____/_____ 5x_____/_____

Standing calf raises 8x_____/_____ 6x_____/_____ 6x_____/_____

Hip extensions 8x_____/_____ 6x_____/_____ 6x_____/_____ 4x_____/_____

*Abdominal circuit

FRIDAY

EXERCISE SET 1 SET 2 SET 3 SET 4 SET 5 SET 6

Warm-up (10-15 minutes jogging, stretching, and jump roping)

Incline bench press 6x_____/_____ 6x_____/_____ 6x_____/_____ 5x_____/_____

Lying rows 8x_____/_____ 8x_____/_____ 6x_____/_____ 5x_____/_____

Push press 6x_____/_____ 6x_____/_____ 6x_____/_____ 5x_____/_____

Triceps press (explosive) 8x_____/_____ 6x_____/_____ 6x_____/_____ 4x_____/_____

* Medicine balls

Bent rows 8x_____/_____ 6x_____/_____ 6x_____/_____ 5x_____/_____

DB lat. raises (ant./ post.) 8x_____/_____ 6x_____/_____ 6x_____/_____ pull-ups (weighted) 8x_____/_____ 6x_____/_____ 6x_____/_____ 4x_____/_____

* Abdominal circuit

PHASE III: POWER TRAINING PROGRAM

WEEK 6

MONDAY

EXERCISE SET 1 SET 2 SET 3 SET 4 SET 5 SET 6

Warm-up (10-15 minutes jogging, stretching, and jump roping)

Power cleans 6x_____/_____ 6x_____/_____ 4x_____/_____ 3x_____/_____ 1x_____/_____

Weighted broad jumps 8x_____/_____ 8x_____/_____ 6x_____/_____ 5x_____/_____

Back squats 6x_____/_____ 6x_____/_____ 4x_____/_____ 4x_____/_____ 3x_____/_____

Lateral Lunges 6x_____/_____ 6x_____/_____ 4x_____/_____ 4x_____/_____

Step-ups 6x_____/_____ 6x_____/_____ 6x_____/_____ 6x_____/_____

Weighted vertical jumps 8x_____/_____ 6x_____/_____ 6x_____/_____ 5x_____/_____

Standing calf raises 8x_____/_____ 6x_____/_____ 6x_____/_____

Hip extensions 8x_____/_____ 6x_____/_____ 6x_____/_____ 4x_____/_____

*Abdominal circuit

TUESDAY

EXERCISE SET 1 SET 2 SET 3 SET 4 SET 5 SET 6

Warm-up (10-15 minutes jogging, stretching, and jump roping)

Flat bench press (close grip) 6x_____/_____ 6x_____/_____ 4x_____/_____ 3x_____/_____ 1x_____/_____

Lying rows 8x_____/_____ 8x_____/_____ 6x_____/_____ 5x_____/_____

Push press 6x_____/_____ 6x_____/_____ 6x_____/_____ 5x_____/_____ 3x_____/_____

Triceps press (explosive) 8x_____/_____ 6x_____/_____ 6x_____/_____ 4x_____/_____

* Medicine balls

Bent rows 8x_____/_____ 6x_____/_____ 6x_____/_____ 5x_____/_____

DB lat. raises (ant./ post.) 8x_____/_____ 6x_____/_____ 6x_____/_____

Pull-ups (weighted) 8x_____/_____ 6x_____/_____ 6x_____/_____ 4x_____/_____

*Abdominal circuit

WEDNESDAY

EXERCISE SET 1 SET 2 SET 3 SET 4 SET 5 SET 6

Day-off relax and enjoy it.

THUSDAY

EXERCISE SET 1 SET 2 SET 3 SET 4 SET 5 SET 6

Warm-up (10-15 minutes jogging, stretching, and jump roping)

Power cleans 6x_____/_____ 6x_____/_____ 6x_____/_____ 5x_____/_____ 4x_____/_____

Weighted broad jumps 8x_____/_____ 8x_____/_____ 6x_____/_____ 5x_____/_____

Back squats 6x_____/_____ 6x_____/_____ 4x_____/_____ 3x_____/_____ 1x_____/_____

Lateral lunges 6x_____/_____ 6x_____/_____ 6x_____/_____ 4x_____/_____

Step-ups 8x_____/_____ 6x_____/_____ 6x_____/_____ 6x_____/_____

Weighted vertical jumps 8x_____/_____ 6x_____/_____ 6x_____/_____ 5x_____/_____

Standing calf raises 8x_____/_____ 6x_____/_____ 6x_____/_____

Hip extensions 8x_____/_____ 6x_____/_____ 6x_____/_____ 4x_____/_____

*Abdominal circuit

FRIDAY

EXERCISE SET 1 SET 2 SET 3 SET 4 SET 5 SET 6

Warm-up (10-15 minutes jogging, stretching, and jump roping)

Incline bench press 6x_____/_____ 6x_____/_____ 6x_____/_____ 5x_____/_____ 3x_____/_____

Lying rows 6x_____/_____ 6x_____/_____ 4x_____/_____ 3x_____/_____

Push press 6x_____/_____ 6x_____/_____ 4x_____/_____ 3x_____/_____ 1x_____/_____

Triceps press (explosive) 8x_____/_____ 6x_____/_____ 4x_____/_____ 4x_____/_____

* Medicine balls

Bent rows 8x_____/_____ 6x_____/_____ 6x_____/_____ 5x_____/_____

DB lat. raises (ant./ post.) 8x_____/_____ 6x_____/_____ 6x_____/_____ pull-ups (weighted) 8x_____/_____ 6x_____/_____ 6x_____/_____ 4x_____/_____

* Abdominal circuit

ABDOMINAL WORKOUT

WEEKS 1-2

EXERCISE SETS/REPS REST

Knee raises 1x35 20secs

Hip rolls 1x20(each side) 20secs

Crunches 1x50 20sces

Alternate toe touch 1x25(each side) 20secs

Oblique sit-ups 1x30(each side) 20secs

Sit-ups 1x30 20secs

V-ups 1x30 20secs

Figure 8’s 1 minute

WEEKS 3-4

EXERCISE SETS/REPS REST

Scissors 1 minute

Hip rolls 1x25(each side) 20secs

Crunches 1x60 20secs

Alternate toe touch 1x30(each side) 20secs

Sit-ups 1x40 20secs

V-ups 1x30 20secs

Figure 8’s 1 minute

WEEKS 5-6

EXERCISE SETS/REPS REST

Knee raises 1x40 20secs

Hip rolls 1x30(each side) 20secs

Crunches 1x70 20sces

Alternate toe touch 1x35(each side) 20secs

Oblique sit-ups 1x30(each side) 20secs

Sit-ups 1x60 20secs

V-ups 1x40 20secs

Figure 8’s 1.5 minute

WEEKS 7-8

EXERCISE SETS/REPS REST

Scissors 1.5 minutes

Knee raises 1x45 20secs

Hip rolls 1x40(each side) 20secs

Crunches 1x90 20sces

Alternate toe touch 1x40(each side) 20secs

Sit-ups 1x70 20secs

V-ups 1x45 20secs

Figure 8’s 1.5 minute

WEEKS 9-8

EXERCISE SETS/REPS REST

Scissors 1.5 minutes

Knee raises 2x60 20secs

Hip rolls 2x40(each side) 20secs

Crunches 2x100 20sces

Alternate toe touch 2x40(each side) 20secs

Sit-ups 2x70 20secs

V-ups 1x45 20secs

Figure 8’s 2 minute

WEEKS 11-12

EXERCISE SETS/REPS REST

Scissors 1.5 minutes

Knee raises 2x60 20secs

Hip rolls 2x40(each side) 20secs

Crunches 2x100 20sces

Oblique sit-ups 2x40(each side) 20secs

Sit-ups 3x90 20secs

V-ups 1x45 20secs

Figure 8’s 1.5 minute

WEEKS 13-14

EXERCISE SETS/REPS REST

Scissors 1.5 minutes

Knee raises 2x60 20secs

Hip rolls 1x50(each side) 20secs

Crunches 2x120 20sces

Alternate toe touch 2x40(each side) 20secs

Sit-ups 2x900 20secs

V-ups 1x45 20secs

Figure 8’s 2 minute

WEEKS 15-16

EXERCISE SETS/REPS REST

Scissors 2 minutes

Knee raises 2x60 20secs

Hip rolls 1x60(each side) 20secs

Crunches 2x120 20sces

Oblique sit-ups 2x40(each side) 20secs

Sit-ups 1x100 20secs

V-ups 1x45 20secs

Figure 8’s 1.5 minute

MEDICINE BALL CORE WORKOUT:

SIT-UP WITH MED. BALL

PULLOVER SIT-UPS WITH MED. BALL

HIP ROLL

FIGURE 8 DRILLS

STRAIGHT ARM SIT-UP

SIT-UP AND OVERHEAD THROW

SIT-UP AND CHEST PASS

SEATED BACKWARDS THROW

SIT-UP, ROLL AND THROW

LYING THROW

STANDING CHEST PASS

STANDING OVERHEAD THROW

OVER THE SHOULDER THROW

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