Weight lifting workout 1st month

[Malic]

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

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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

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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

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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.

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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

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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..

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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

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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.

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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

 

[angelblue]

Looks good. If you want more of a challenge try adding dropsets

 

[mikeswift]

looks like a mess to me... we'll help you put something much better together

 

[angelblue]

This is what the school wants him to do, Mike. At least that is my understanding. He might have control of the sets, but I think the workouts are the coaches doings. ---I could be wrong though...first time.

I need some sleep...I'll be back tomorrow all...have a very good night everyone!!!!

 

[Malic]

The workouts there are what we do in weight lifting , We are suppose to try to aim for getting that many sets and use a good weight to have a challenge getting it. But we have the control over the amount of weight to use for each set.