Home	2002 Schedule	Calendar	Camps	Coaches Roster	General Information
Picture Gallery	Recruiting	Varsity Roster	Weight Room	Forum	Links

Weightroom Workout

Here is a workout that will build up bulk and muscle in both your upper and lower body. It is to be completed over the spand of a five day week.

Monday

Bench
*65% of max(x8)
*75% of max(x6)
*85% of max(x4)
Incline
*65% of max(x8)
*75% of max(x6)
*85% of max(x4)
Decline
*65% of max(x8)
*75% of max(x6)
*85% of max(x4)
Tricept Extension
*3 sets (x10 reps)
Bicept Dumbell Curls
*3 sets (x10 reps)
Seated Row
*3 sets (x10 reps)
Lat Pulldown
*3 sets (x10 reps)
ABS
*Crunches Burnout (x5)

Tuesday
Squats
*65% of max(x8)
*75% of max(x6)
*85% of max(x4)
Cleans
*65% of max(x8)
*75% of max(x6)
*85% of max(x4)
Deadlift
*65% of max(x8)
*75% of max(x6)
*85% of max(x4)
Calf Raises
*3sets(x25) single leg on stairs
Leg extension
*3sets(x10) single leg on machine
Hamstring extension
*3sets(x10) single leg on machine
ABS
*Crunches Burnout (x5)

Wednesday

Bench
*65% of max(x8)
*75% of max(x6)
*85% of max(x4)
Incline
*65% of max(x8)
*75% of max(x6)
*85% of max(x4)
Decline
*65% of max(x8)
*75% of max(x6)
*85% of max(x4)
Tricept Extension
*3 sets (x10 reps)
Bicept Dumbell Curls
*3 sets (x10 reps)
Seated Row
*3 sets (x10 reps)
Lat Pulldown
*3 sets (x10 reps)
ABS
*Crunches Burnout (x5)

Thursday
Squats
*65% of max(x8)
*75% of max(x6)
*85% of max(x4)
Cleans
*65% of max(x8)
*75% of max(x6)
*85% of max(x4)
Deadlift
*65% of max(x8)
*75% of max(x6)
*85% of max(x4)
Calf Raises
*3sets(x25) single leg on stairs
Leg extension
*3sets(x10) single leg on machine
Hamstring extension
*3sets(x10) single leg on machine
ABS
*Crunches Burnout (x5)

Friday

Bench
*65% of max(x8)
*75% of max(x6)
*85% of max(x4)
Incline
*65% of max(x8)
*75% of max(x6)
*85% of max(x4)
Decline
*65% of max(x8)
*75% of max(x6)
*85% of max(x4)
Tricept Extension
*3 sets (x10 reps)
Bicept Dumbell Curls
*3 sets (x10 reps)
Seated Row
*3 sets (x10 reps)
Lat Pulldown
*3 sets (x10 reps)
ABS
*Crunches Burnout (x5)

Hosted by www.Geocities.ws