Post by Dennis on Sept 4, 2004 8:00:22 GMT -5
Day 1
SAFETY SQUAT 1X10
SS SQUATS 8X2 + 1/2 med
Day 2
QUICK SQUATS 3X15 1/2 Mini
WIDE STANCE GM’S free weight 1X5
REV HYPERS 2X5
SLED 2 TRIPS
Day 3
BENCH 1X 10-12
TOUCH SET
FB SPEED BENCH 8X3 + ½ sm
Day 4
light Sled 2 TRIPS
Day 5
FAT BAR CLOSE GRIP 1X3 Band Combo A
FB 2B 1x3 same
FB 3B 1x3 same
FB 4B 1x3 same
MGLO 12th hole 1x3 Band Combo A 13th hole 1x3 same
PULL UPS Bodyweight 2 SETS
Day 6
MEDL Freeweight 1 x 8-10
ME SSB 1 x 1-3 Band Combo A
Day 7
Heavy Sled 4 x 200 ft.
QUICK PULLS 3X15 dbl 1/2 small
CSGM’s to pins 1X5 free weight
REVERSE HYPERS 2X5
Day 8
ME Bench 1 x 1-3 Band Combo A
FB Inc 1 x 1-3 Inc Band Combo A
FB Dec 1 x 1-3 Dec Band Combo A
Day 9
light sled 4 x 200ft.
Day 10
FB CG 1 x 3 + Band Combo B
2B 1 x 3 same
3B 1 x 3 same
4B 1 x 3 same
MGLO 12th 1 x 3 LO Band Combo B
13th 1 x 3 same
Pull-ups weight combo A
SAFETY SQUAT 1X10
SS SQUATS 8X2 + 1/2 med
Day 2
QUICK SQUATS 3X15 1/2 Mini
WIDE STANCE GM’S free weight 1X5
REV HYPERS 2X5
SLED 2 TRIPS
Day 3
BENCH 1X 10-12
TOUCH SET
FB SPEED BENCH 8X3 + ½ sm
Day 4
light Sled 2 TRIPS
Day 5
FAT BAR CLOSE GRIP 1X3 Band Combo A
FB 2B 1x3 same
FB 3B 1x3 same
FB 4B 1x3 same
MGLO 12th hole 1x3 Band Combo A 13th hole 1x3 same
PULL UPS Bodyweight 2 SETS
Day 6
MEDL Freeweight 1 x 8-10
ME SSB 1 x 1-3 Band Combo A
Day 7
Heavy Sled 4 x 200 ft.
QUICK PULLS 3X15 dbl 1/2 small
CSGM’s to pins 1X5 free weight
REVERSE HYPERS 2X5
Day 8
ME Bench 1 x 1-3 Band Combo A
FB Inc 1 x 1-3 Inc Band Combo A
FB Dec 1 x 1-3 Dec Band Combo A
Day 9
light sled 4 x 200ft.
Day 10
FB CG 1 x 3 + Band Combo B
2B 1 x 3 same
3B 1 x 3 same
4B 1 x 3 same
MGLO 12th 1 x 3 LO Band Combo B
13th 1 x 3 same
Pull-ups weight combo A