Posted by prsport on December 14, 2003 at 13:46:44:
Workout for the week of: 14 Dec 03
Warm up each day: Jog 2 laps, Walking Drills X 2, 50 meter striders x 3
Six Nights a week: 100 Sit ups, 100 Push ups, 50 Clams
Monday: Testing. Max lifts in Bench, Press, Curl, Squat, Clean, 30 meters, Pull ups, Vertical Jump
300 m
200 m
100m
Tuesday: Weighted Incline Sit Ups 3 x 15
Side Bends 3 x 15
Wide Grip Bench 4 x 10
Flat bench Flies 4 x 10
Incline Bench 4 x 10
Dbl Pull Over 4 x 10
Cable Rows 4 x 10
200 m
150 m
100 m
2 x 75 m
Wednesday: Pull downs 4 x 10
Weighted Torso Rotations 3 x 15
Alt Military Press 4 x 10
Up Right Row 4 x 10
Front Raise 4 x 10
Close grip bench 4 x 10
4 x 150 m
Thursday: Lateral Raise 4 x 10
Squat 5 x 10
Weighted twisting 3 x 15
Weighted Incline Sit ups 3 x 15
Dbl French Press 4 x 10
Close Grip Bench 4 x 10
Weighted Dips 4 x 10
100 m x 6
Friday: TriCept Push down 4 x 10
Dbl Shrug 3 x 10
Upright Row 3 x 10
Under hand pull down 3 x 10
Curl 3 x 10
Leg Press 4 x 10
Leg Extension 3 x 10
Leg Curl 3 x 10
10 x 60 m