Ok here is exactly the exercises we do on certain days for the first month was in weight lifting
WEEK 1
Monday - squats - warmup with 45lb bar overhead 8 reps , then after warmup 3 sets 10 8 6 reps , Jump squats 100lbs 2 sets of 10 on the jump squat machine.
glute hams exercise - 3 sets of 10 , DB SLD 3 sets of 10 , high pulls warm up and then 3 sets of 5
db bench 3 sets of 8 , dips 3 sets of 10 , shoulder combo 3 sets of 10
------------------
Wednesday - hangclean warmup and then 3 sets of 5 ,
incline - 10 8 6 , pullups 3 sets of 10 , rev pull downs 3 sets of 10
ez curls 3 sets of 10 , db curls 3 sets of 10 , Forearm curls 3 sets of 10 , ab crunches , toe touches , and leg legs 3 sets of 25
------------------------------
Friday - bench after warmup 10 8 6 reps , close grip bench 2 sets of 10
db shoulder press 3 sets of 10 , dips 3 sets of 10 , push downs 3 sets of 10
front squats 3 sets of 8 , ez good mornings 3 sets of 8 , push press 3 sets of 5......
All of that is just for week 1......
WEEK 2 !!!!!!!!!!!!!!
squats warmup over head with 45lb bar 8 reps , then 3 sets of 5 , jump squats 2 sets of 10
lunges 2 sets of 10 , db sld 2 sets of 10 , shoulder shrugs 3 sets of 8
pad bench 3 sets of 5 , 3 sets of shoulder combos 10 reps , 3 sets of 10 dips
-----------------------
Wednesday - hangcleans after warmup 3 sets of 5
incline 3 sets of 5 , pull downs 3 sets of 10 , chin ups 3 sets of 10
ez curls 3 sets of 10 , db curls 3 sets of 10 , forearm curls - 3 sets of 10 , ab stuff from monday 25 reps for each for 3 sets.
------------
Friday - bench after warmup 3 sets of 5 , close grip bench 2 sets of 10
nose breakers 3 sets of 10 , push downs 3 sets of 10 , shoulder combo 3 sets of 10.
box squats - 3 sets of 5 , snatches 3 sets of 5
WEEK 3 !!!!!!!!!!!!!!!!!!!!!!!
Monday - squats over head warmup then 3 sets of 3 , jump squats 2 sets of 10
glute hams 3 sets of 10 , db sld 3 sets of 10 , high pulls 3 sets of 5
db bench 3 sets of 8 , shoulder combo 3 sets of 10 , dips 3 sets of 10
--------------
wednesday - hangcleans after warmup 3 sets of 3 , incline bench 3 sets of 3
rev pull downs 3 sets of 10 , pullups 3 sets of 10
ez curls 3 sets of 10 , db curls 3 sets of 10 , forearm curls 3 sets of 10 , abs workout 3 sets of 25..
---------------------------
Friday - bench after warmup 3 sets of 3 , close grip 2 sets of 10
db shoulder press 3 sets of 10 , dips 3 sets of 10 , push downs 3 sets of 10
front squats - 3 sets of 8 , good mornings 3 sets of 8 , push press 3 sets of 5
WEEK 4
monday - squats over head warmup then 3 sets of 5 3 1 , jump squats 2 sets of 10
lunges - 3 sets of 10 , db sld 3 sets of 10 , shrugs 3 sets of 10
pad bench - 3 sets 5 3 1 , shoulder combo 3 sets of 10 , dips 3 sets of 10
------------
wednesday - hangcleans after warmup 3 sets 5 3 1
incline 3 sets 5 3 1 , 3 sets of 10 chinups , 3 sets of 10 for pull downs
ez curls 3 sets of 10 , db curls 3 sets of 10 , forearm curls 3 sets of 10 abs workout 3 sets of 25.
----------
friday bench after warm up 5 3 1 , close grip 2 sets of 10
nose breakers sets of 10
pushdowns 3 sets of 10
shoulder combo - 3 sets of 10
box squats - 5 3 1
snatches 5 ,5 ,5
WEEK 1
Monday - squats - warmup with 45lb bar overhead 8 reps , then after warmup 3 sets 10 8 6 reps , Jump squats 100lbs 2 sets of 10 on the jump squat machine.
glute hams exercise - 3 sets of 10 , DB SLD 3 sets of 10 , high pulls warm up and then 3 sets of 5
db bench 3 sets of 8 , dips 3 sets of 10 , shoulder combo 3 sets of 10
------------------
Wednesday - hangclean warmup and then 3 sets of 5 ,
incline - 10 8 6 , pullups 3 sets of 10 , rev pull downs 3 sets of 10
ez curls 3 sets of 10 , db curls 3 sets of 10 , Forearm curls 3 sets of 10 , ab crunches , toe touches , and leg legs 3 sets of 25
------------------------------
Friday - bench after warmup 10 8 6 reps , close grip bench 2 sets of 10
db shoulder press 3 sets of 10 , dips 3 sets of 10 , push downs 3 sets of 10
front squats 3 sets of 8 , ez good mornings 3 sets of 8 , push press 3 sets of 5......
All of that is just for week 1......
WEEK 2 !!!!!!!!!!!!!!
squats warmup over head with 45lb bar 8 reps , then 3 sets of 5 , jump squats 2 sets of 10
lunges 2 sets of 10 , db sld 2 sets of 10 , shoulder shrugs 3 sets of 8
pad bench 3 sets of 5 , 3 sets of shoulder combos 10 reps , 3 sets of 10 dips
-----------------------
Wednesday - hangcleans after warmup 3 sets of 5
incline 3 sets of 5 , pull downs 3 sets of 10 , chin ups 3 sets of 10
ez curls 3 sets of 10 , db curls 3 sets of 10 , forearm curls - 3 sets of 10 , ab stuff from monday 25 reps for each for 3 sets.
------------
Friday - bench after warmup 3 sets of 5 , close grip bench 2 sets of 10
nose breakers 3 sets of 10 , push downs 3 sets of 10 , shoulder combo 3 sets of 10.
box squats - 3 sets of 5 , snatches 3 sets of 5
WEEK 3 !!!!!!!!!!!!!!!!!!!!!!!
Monday - squats over head warmup then 3 sets of 3 , jump squats 2 sets of 10
glute hams 3 sets of 10 , db sld 3 sets of 10 , high pulls 3 sets of 5
db bench 3 sets of 8 , shoulder combo 3 sets of 10 , dips 3 sets of 10
--------------
wednesday - hangcleans after warmup 3 sets of 3 , incline bench 3 sets of 3
rev pull downs 3 sets of 10 , pullups 3 sets of 10
ez curls 3 sets of 10 , db curls 3 sets of 10 , forearm curls 3 sets of 10 , abs workout 3 sets of 25..
---------------------------
Friday - bench after warmup 3 sets of 3 , close grip 2 sets of 10
db shoulder press 3 sets of 10 , dips 3 sets of 10 , push downs 3 sets of 10
front squats - 3 sets of 8 , good mornings 3 sets of 8 , push press 3 sets of 5
WEEK 4
monday - squats over head warmup then 3 sets of 5 3 1 , jump squats 2 sets of 10
lunges - 3 sets of 10 , db sld 3 sets of 10 , shrugs 3 sets of 10
pad bench - 3 sets 5 3 1 , shoulder combo 3 sets of 10 , dips 3 sets of 10
------------
wednesday - hangcleans after warmup 3 sets 5 3 1
incline 3 sets 5 3 1 , 3 sets of 10 chinups , 3 sets of 10 for pull downs
ez curls 3 sets of 10 , db curls 3 sets of 10 , forearm curls 3 sets of 10 abs workout 3 sets of 25.
----------
friday bench after warm up 5 3 1 , close grip 2 sets of 10
nose breakers sets of 10
pushdowns 3 sets of 10
shoulder combo - 3 sets of 10
box squats - 5 3 1
snatches 5 ,5 ,5