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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