Scribd Logo
Upload

Welcome to Scribd!

  • 191 views

    Monday Day 1 Week 1 Week 2 Straight Bar Exercises: Sets/Reps Sets/Reps

    Uploaded by

    mountainthinair
    This document outlines a 4 day per week workout program that follows a periodization model with progressive overload. Each day focuses on different movements and muscle groups. The workouts consist of 4-5 exercises per muscle group with sets and reps outlined for week 1 and week 2. Subsequent weeks increase intensity by decreasing reps or adding weight over time. The program follows a linear periodization model to continually challenge the body.

    Copyright:

    © All Rights Reserved
    Download as DOCX, PDF, TXT or read online from Scribd

    Monday Day 1 Week 1 Week 2 Straight Bar Exercises: Sets/Reps Sets/Reps

    Uploaded by

    mountainthinair
    191 views8 pages
    This document outlines a 4 day per week workout program that follows a periodization model with progressive overload. Each day focuses on different movements and muscle groups. The workouts consist of 4-5 exercises per muscle group with sets and reps outlined for week 1 and week 2. Subsequent weeks increase intensity by decreasing reps or adding weight over time. The program follows a linear periodization model to continually challenge the body.

    Original Description:

    Strength and Conditioning

    Original Title

    ASU Football

    Copyright

    © © All Rights Reserved

    Available Formats

    DOCX, PDF, TXT or read online from Scribd

    Did you find this document useful?

    Is this content inappropriate?

    This document outlines a 4 day per week workout program that follows a periodization model with progressive overload. Each day focuses on different movements and muscle groups. The workouts consist of 4-5 exercises per muscle group with sets and reps outlined for week 1 and week 2. Subsequent weeks increase intensity by decreasing reps or adding weight over time. The program follows a linear periodization model to continually challenge the body.

    Copyright:

    © All Rights Reserved
    Download as DOCX, PDF, TXT or read online from Scribd
    Download as docx, pdf, or txt
    191 views8 pages

    Monday Day 1 Week 1 Week 2 Straight Bar Exercises: Sets/Reps Sets/Reps

    Uploaded by

    mountainthinair
    This document outlines a 4 day per week workout program that follows a periodization model with progressive overload. Each day focuses on different movements and muscle groups. The workouts consist of 4-5 exercises per muscle group with sets and reps outlined for week 1 and week 2. Subsequent weeks increase intensity by decreasing reps or adding weight over time. The program follows a linear periodization model to continually challenge the body.

    Copyright:

    © All Rights Reserved
    Download as DOCX, PDF, TXT or read online from Scribd
    Download as docx, pdf, or txt
    You are on page 1of 8

    Monday

    Day 1

    Week 1

    Week 2

    Sets/Reps
    3 x 10
    2 x 20
    3x8
    4x8
    1 x Bout
    3 x 10
    1 x Bout
    2 x 10
    3 x 10
    3 x 30

    Sets/Reps
    3 x 10
    2 x 20
    3x8
    4x8
    1 x Bout
    3 x 10
    1 x Bout
    2 x 10
    3 x 10
    3 x 30

    Week 1

    Week 2

    Straight Bar
    Exercises:
    1- Bench Press
    2- Incline Press 60%
    2.1-Flys
    3- Military Press
    4- Upright Row
    5- Shoulder Shrugs
    6- Side Raises
    7- Tight Grip Flat Bench
    8- Triceps Push
    9- Crunches
    Tuesday
    Day 2
    Straight Bar
    Exercises:
    Sets/Reps
    1- Squats
    3 x 10
    1.1- Lunges/Split Squats
    3 x 10
    2- Leg Press/ Hip Sled
    I x Bout 70%
    3- Leg Extensions
    3x8
    4- Leg Curls
    3x8
    5- Hang Cleans
    2 x 10
    5- Lat Pull Downs
    4x8
    6- Bent Over Rows (Str. Bar) 3 x 10
    6.1- One Arm Dumbell
    1 x Bout 70%
    7- Sitting Preacher Curls
    3 x 10
    8- Standing Curls
    3 x 10
    9- Crunches
    3 x 30

    Sets/Reps
    3 x 10
    3 x 10
    1 x Bout
    3x8
    3x8
    2 x 10
    4x8
    3 x 10
    1 x Bout 70%
    3 x 10
    3 x 10
    3 x 30

    Thursday
    Day 3

    Week 1

    Week 2

    Explosive Movement: (Dumbells)


    Exercises:
    1- Flat Bench Dumbells
    2- Flat Bench Flys 60%
    2.1- Pull Overs
    3- Military Dumbells 60%
    4- Front Shoulder Raises
    5- Shoulder Shrugs
    6- Side Raises
    7- Triceps Extension
    8- Triceps Push
    9- Sit- Ups
    Friday
    Day 4

    Sets/Reps

    Sets/Reps

    2 x 10 1xBout 2x10
    2 x 20
    3 x 10
    2 x 20
    3 x 10
    3 x 10
    2 x 20
    3 x 10
    3x8
    3 x 30

    1 x Bout
    2 x 20
    3 x 10
    2 x 20
    3 x 10
    3 x 10
    2 x 20
    3 x 10
    3x8
    3 x 30

    Week 1

    Week 2

    Explosive Movement: (Dumbells & Plyometyrics)


    Exercises:
    1- Power Cleans
    1.1- Hang Cleans
    2- Squats
    2- Plyometyrics
    2.1- Floor-Box-Floor
    2.2 Up-Downs
    3- Upright Rows
    4- Bent Over Dumbell Rows
    5- Isolation Dumbell Curls
    6- ISO Curls
    7- Crunches

    Sets/Reps

    Set/Reps

    2 x 10
    1 x Bout
    3 x 10

    2 x 10
    1 x Bout
    3 x 10

    2 x 10
    1 x 10 (10 sec)
    3 x 10
    3 x 10
    3 x 10; 1 x Bout
    3 x 10
    3 x 30

    2 x 10
    1 x 10
    3 x 10
    3 x 10
    3 x10; 1xBout
    3 x 10
    3 x 30

    Thursday
    Day 3

    Week 3

    Week 4

    Explosive Movement: (Dumbells)


    Exercises:
    1- Flat Bench
    2- Flat Bench Flys 60%
    2.1- Pull Overs
    3- Military Press
    4- Front Shoulder Raises
    60%
    5- Shoulder Shrugs
    6- Side Raises
    7- Tricep Extensions
    8- Triceps
    9- Crunches
    Friday
    Day 4

    Sets/Reps

    Sets/Reps

    3 x 8; 1xBout
    1 x Bout
    3 x 10
    4x8
    1 x Bout

    3 x 8; 1xBout
    1 x Bout
    3 x 10
    4x8
    1 x Bout

    3 x 10
    1 x Bout
    2 x 20
    3 x 30
    3 x 35

    3 x 10
    1 x Bout
    2 x 20
    3 x 30
    3 x 35

    Week 3

    Week 4

    Explosive Movement: (Dumbells & Plyometyrics)


    Exercises:
    1- Power Cleans
    1.1- Hang Cleans
    2- Squats
    2- Plyometyrics
    2.1- Depth Jumps
    2.2- Up-Downs
    3- Pull Overs
    4- Bent Over Dumbell
    Rows
    5- Isolation Dumbell Curls
    6- Dumbell Curls
    7- Crunches

    Sets/Reps

    Sets/Reps

    4x8
    1 x Bout
    2 x 10

    4x8
    1 x Bout
    2 x 10

    1 x 10
    2 x 10 (10 Sec)
    1 x Bout
    3 x 10

    1 x 10
    2 x 10
    1 x Bout
    3 x 10

    3 x 10
    2 x 20
    3 x 35

    3 x 10
    2 x 20
    3 x 35

    Monday
    Day 1

    Week 3

    Week 4

    Sets/Reps

    Sets/Reps

    Straight Bar
    Exercises:
    1-Bench Press 70%
    2- Incline Press 60%
    2.1- Pull Overs
    3- Military Press 60%
    4-Seated Dips
    5- Shoulder Shrugs
    6- Side Raises
    7- Tight Grip Flat Bench
    8- Tricep Push
    9- Crunches
    Tuesday
    Day 2

    3 x 8; 1xBout
    2 x 20
    3 x 10
    2 x 20
    1 x Bout
    3 x 10
    3 x 10
    1 x Bout
    2 x 20
    3 x 30

    3x8(1neg)max
    2 x 20
    3 x 10
    2 x 20
    1 x Bout
    3 x 10
    3 x 10
    1 x Bout
    2 x 20
    3 x 30

    Week 3

    Week 4

    Sets/Reps

    Sets/Reps

    3x8
    2 x 10
    1 x Bout
    3 x 10
    3 x 10
    2 x 10
    2 x 10; 1xBout
    3 x 10

    3x8
    2 x 10
    1 x Bout
    3 x 10
    3 x 10
    2 x 10
    2x10; 1xBout
    3 x 10

    3 x 10
    3 x 10
    3 x 30

    3 x 10
    3 x 10
    3 x 30

    Straight Bar
    Exercises:
    1- Squats
    1.1- Lunges/Split Squats
    2- Leg Press/Hip Sled
    3- Leg Extensions
    4- Leg Curls
    5- Hang Cleans
    5- Lat Pull Down
    6- Bent Over Rows
    (Str. Bar)
    7- Sitting Incline Curls
    8- Standing Curls
    9- Crunches

    Thursday
    Day 3

    Week 5

    Week 6

    Explosive Movement: (Dumbells)


    Exercise:
    1- Flat Bench Dumbells
    2- Flat Bench Flys
    2.1- Pull Overs ST Bar
    2.2- Incline DBS
    3- Military Dumbell Press
    4- Front Shoulder Raise
    5- Shoulder Shrugs
    6- Tricep Extensions
    7- Tricep Push
    8- Crunches
    Friday
    Day 4

    Sets/Reps

    Sets/Reps

    4 x 6; 1Bout
    1 x Bout
    3 x 10
    2 x 20
    4x6
    3 x 10
    3 x 10
    3 x 10
    3 x 10
    3 x 30

    4 x 5; 1Bout
    1 x Bout
    3 x 10
    2 x 20
    4x5
    3 x 10
    3 x 10
    3 x 10
    3 x 10
    3 x 30

    Week 5

    Week 6

    Explosive Movement: (Dumbells & Plyometyrics)


    Exercise:
    1- Power Cleans
    1.1- Hang Cleans
    2- Squats
    3- Plyometyrics
    3.2- Floor-Box-Floor
    3.3- Up-Downs
    4- Lat Pull Overs
    5- Bent Over Dumbell
    Rows
    6- Isolation Dumbell Curls
    7- Dumbell Curls
    8- Crunches

    Sets/Reps

    Sets/Reps

    4x6
    2x6
    2 x 10

    4x5
    2x5
    2 x 10

    1 x 10
    30 Sec
    1 x Bout
    2 x 20

    1 x 10
    3 Sec
    1 x Bout
    2 x 20

    3 x 10; 1 Bout
    3 x10
    3 x 35

    3 x 10; 1Bout
    3 x 10
    3 x 35

    Monday
    Day 1

    Week 5

    Week 6

    Sets/Reps

    Sets/Reps

    3 x 6; 1Bout
    3x8
    3 x 10
    4 x 6; 1 Bout
    1 Bout
    3 x 10
    2 x 20
    4x5
    2x8
    3 x 8; 1x Bout
    3 x 30

    Med.Pyramid
    3x8
    3 x 10
    4 x 5; 1Bout
    1 Bout
    3 x 10
    2 x 20
    4x5
    2x8
    3 x 8; 1xBout
    3 x 30

    Week 5

    Week 6

    Sets/Reps

    Sets/Reps

    4x6
    3 x 10
    2x6
    2 x 20
    3 x 10
    1 x Bout
    3 x 10
    3 x 10
    3 x 10
    2 x Bout
    3 x 30

    Med.Pyramid
    3 x 10
    2x5
    2 x 20
    3 x 10
    1 x Bout
    3 x 10
    3 x 10
    3 x 10
    2 x Bout
    3 x 30

    Straight Bar
    Exercises:
    1- Bench Press
    2- Incline Press
    2.1- Pull Overs
    3- Military Press
    4- Seated Dips
    5- Shoulder Shrugs
    6- Side Raises
    7- Upright Row
    8- Tight Grip Flat Bench
    9- Tricep Pushes
    10- Crunches
    Tuesday
    Day 2
    Straight Bar
    Exercises:
    1- Squats
    1.1- Lunges/Split Squats
    2- Leg Press/Hip Sled
    3- Leg Extension
    4- Leg Curls
    5- Hang Cleans
    6- Lat. Pull Down
    7- Upright Rows (Str. Bar)
    8- Sitting Preacher Curls
    9- Standing Curls
    10- Crunches

    Monday
    Day 1

    Week 7

    Week 7

    Exercises:
    1- Bench Press
    2- Incline Press
    2.1- Pull Overs
    3- Military Press
    4- Seated Dips
    5- Shoulder Shrugs
    6- Side Raises
    7- Upright Row
    8- Tight Grip Flat Bench
    9- Tricep Pushes
    10- Crunches

    Sets/Reps
    Pyramid
    2 x 20
    3 x 10
    3 x 4; 1 Bout
    2 x 20
    3 x 10
    3 x 10
    4x5
    2 x 10
    3 x 10
    3 x 40

    Sets/Reps
    4 x 3; 1 Neg
    2 x 20
    3 x 10
    3 x 3; 1Bout
    2 x 20
    3 x 10
    3 x 10
    4x5
    2 x 10
    3 x 10
    3 x 40

    Tuesday
    Day 2

    Week 7

    Week 8

    Sets/Reps

    Sets/Reps

    4x4
    3 x 10
    4x4
    2 x 20
    1 x Bout
    1 x Bout
    2 x 20
    3 x 10

    4x4
    3 x 10
    4x4
    2 x 20
    1 x Bout
    1 x Bout
    2 x 20
    3 x 10

    3 x 10
    3 x Bout
    3 x 40

    3 x 10
    3 x Bout
    3 x 40

    Straight Bar

    Straight Bar
    Exercises:
    1- Squats
    1.1- Lunges/Split Squats
    2- Leg Press/Hip Sled
    3- Leg Extensions
    4- Leg Curls
    5- Hang Curls
    6- Lat. Pull Downs
    7- Bent Over Rows
    (Str. Bar)
    8- Sitting Preacher Curls
    9- Standing Curls
    10- Crunches

    Thursday
    Day 3

    Week 7

    Week 8

    Explosive Movement: (Dumbells)


    Exercises:
    1- Flat Bench Dumbells
    2- Flat Bench Flys
    2.1- Pull Overs
    3- Military Dumbell Press
    4- Front Shoulder Raise
    5- Shoulder Shrugs
    6- Side Raises
    7- Tricep Extension
    8- Tricep Push
    9- Crunches
    Friday
    Day 4

    Sets/Reps

    Sets/Reps

    4x4
    2 x 20
    3 x 10
    4x6
    3 x 10
    2 x 20
    2 x 20
    3 x 10
    3 x 10
    3 x 40

    4x3
    2 x 20
    3 x 10
    4x6
    3 x 10
    2 x 20
    2 x 20
    3 x 10
    3 x 10
    3 x 40

    Week 7

    Week 8

    Explosive Movement: (Dumbells & Plyometyrics)


    Exercises:

    Sets/Reps

    1- Power Cleans
    4x4
    1.1- Hang Cleans
    2x4
    2- Squats
    2 x 10
    2- Plyometyrics
    2.2- Floor- Box- Floor
    3 Sets
    2.3- Up-Downs
    3 Sets(15 sec)
    3- Lat Pull downs
    1 x Bout
    4- Upright Rows(STR. Bar) 3 x 10
    5- Bent Over Dumbell
    3 x 10
    Rows
    6- Isolation Dumbell Curls 3 x 10
    7- Dumbell INCLINE Curls 3 x 10
    8- Crunches
    3 x 40

    Sets/Reps
    4x3
    2x4
    2 x 10
    3 Sets
    3 Sets(15 sec)
    1 x Bout
    3 x 10
    3 x 10
    3 x 10
    3 x 10
    3 x 40

    You might also like