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    Westside Conjugate Calculator

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    p300644
    This document outlines a 3 week Westside conjugate training program. It includes maximum strength (ME) and repetition (RE) work for upper and lower body exercises each week. The ME sessions focus on primary lifts like bench press and squats using a top set of 1-3 reps at 90-105% of 1RM. The RE sessions have the primary lifts performed for 3x8 reps at 70-80% of 1RM with assistance exercises in 3-4 sets of 8-15 reps.

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

    Westside Conjugate Calculator

    Uploaded by

    p300644
    231 views10 pages
    This document outlines a 3 week Westside conjugate training program. It includes maximum strength (ME) and repetition (RE) work for upper and lower body exercises each week. The ME sessions focus on primary lifts like bench press and squats using a top set of 1-3 reps at 90-105% of 1RM. The RE sessions have the primary lifts performed for 3x8 reps at 70-80% of 1RM with assistance exercises in 3-4 sets of 8-15 reps.

    Original Title

    200098032-Westside-Conjugate-Calculator.xlsx

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    This document outlines a 3 week Westside conjugate training program. It includes maximum strength (ME) and repetition (RE) work for upper and lower body exercises each week. The ME sessions focus on primary lifts like bench press and squats using a top set of 1-3 reps at 90-105% of 1RM. The RE sessions have the primary lifts performed for 3x8 reps at 70-80% of 1RM with assistance exercises in 3-4 sets of 8-15 reps.

    Copyright:

    © All Rights Reserved
    Download as XLSX, PDF, TXT or read online from Scribd
    Download as xlsx, pdf, or txt
    231 views10 pages

    Westside Conjugate Calculator

    Uploaded by

    p300644
    This document outlines a 3 week Westside conjugate training program. It includes maximum strength (ME) and repetition (RE) work for upper and lower body exercises each week. The ME sessions focus on primary lifts like bench press and squats using a top set of 1-3 reps at 90-105% of 1RM. The RE sessions have the primary lifts performed for 3x8 reps at 70-80% of 1RM with assistance exercises in 3-4 sets of 8-15 reps.

    Copyright:

    © All Rights Reserved
    Download as XLSX, PDF, TXT or read online from Scribd
    Download as xlsx, pdf, or txt
    of 10
    At a glance
    Powered by AI
    The document outlines a strength training program that follows a conjugate methodology, with main and assistance exercises broken out for upper and lower body workouts each week.

    The program follows a weekly undulating periodization with main exercises and assistance work. It prescribes specific weights, sets and reps for warmups and working sets of main lifts each week.

    The program has dynamic effort (DE) and maximum effort (ME) phases, with the DE focusing on speed work for the lower body and the ME working up to daily maxes. Assistance work also varies between the phases.

    ME UPPER 1RM ME LOWER 1RM

    Westside
    Bench Press 185 Squats 265
    Press 125 Deadlifts 295
    Incline Bench Press 145 Front Squats 215
    Close-grip Bench Press 185 Box Squats 265

    ME UPPER ME LOWER
    Primary Exercises Weight Primary Exercises Weight
    Sets x Reps Bench Press 185 Sets x Reps Squats 265
    Warmup 1x5 60% of 1RM 110 Warmup 1x5 60% of 1RM 155
    Working Set 1x5 80% of 1RM 145 Working Set 1x5 80% of 1RM 210
    Working Set 1x3 90% of 1RM 165 Working Set 1x3 90% of 1RM 235
    Working Set 1x1 100% of 1RM 185 Working Set 1x1 100% of 1RM 265
    Working Set 1x1 105% of 1RM 190 Working Set 1x1 105% of 1RM 275
    Assistance Exercises Weight Assistance Exercises Weight
    Incline Bench
    A: 3x4-6 A: 3x4-6 Leg Press
    Press
    B: 3x4-6 Barbell Rows B: 3x4-6 Dumbbell Lunges
    Stiff-legged
    C: 3x4-6 Press C: 3x4-6
    Deadlifts
    D: 3x4-6 EZ-Bar Curls D: 3x4-6 Leg Curls
    E: 3x4-6 Lying Extensions Calf Workout
    Forearm Workout AB Workout
    Date Date

    ME UPPER ME LOWER
    Primary Exercises Weight Primary Exercises Weight
    Sets x Reps Press 125 Sets x Reps Deadlifts 295
    Warmup 1x5 60% of 1RM 75 Warmup 1x5 60% of 1RM 175
    Working Set 1x5 80% of 1RM 100 Working Set 1x5 80% of 1RM 235
    Working Set 1x3 90% of 1RM 110 Working Set 1x3 90% of 1RM 265
    Working Set 1x1 100% of 1RM 125 Working Set 1x1 100% of 1RM 295
    Working Set 1x1 105% of 1RM 130 Working Set 1x1 105% of 1RM 305
    Assistance Exercises Weight Assistance Exercises Weight
    A: 3x4-6 Bench Press A: 3x4-6 Leg Press
    B: 3x4-6 Barbell Rows B: 3x4-6 Dumbbell Lunges
    Incline Bench Stiff-legged
    C: 3x4-6 C: 3x4-6
    Press Deadlifts
    D: 3x4-6 EZ-Bar Curls D: 3x4-6 Leg Curls
    E: 3x4-6 Lying Extensions Calf Workout
    Forearm Workout AB Workout
    Date Date

    ME UPPER ME LOWER
    Primary Exercises Weight Primary Exercises Weight
    Incline Bench
    Sets x Reps 145 Sets x Reps Front Squats 215
    Press
    Warmup 1x5 60% of 1RM 85 Warmup 1x5 60% of 1RM 125
    Working Set 1x5 80% of 1RM 115 Working Set 1x5 80% of 1RM 170
    Working Set 1x3 90% of 1RM 130 Working Set 1x3 90% of 1RM 190
    Working Set 1x1 100% of 1RM 145 Working Set 1x1 100% of 1RM 215
    Working Set 1x1 105% of 1RM 150 Working Set 1x1 105% of 1RM 225
    Assistance Exercises Weight Assistance Exercises Weight
    A: 3x4-6 Bench Press A: 3x4-6 Leg Press
    B: 3x4-6 Barbell Rows B: 3x4-6 Dumbbell Lunges
    Stiff-legged
    C: 3x4-6 Press C: 3x4-6
    Deadlifts
    D: 3x4-6 EZ-Bar Curls D: 3x4-6 Leg Curls
    E: 3x4-6 Lying Extensions Calf Workout
    Forearm Workout AB Workout
    Date Date

    ME UPPER ME LOWER
    Primary Exercises Weight Primary Exercises Weight
    Close-grip Bench
    Sets x Reps 185 Sets x Reps Box Squats 265
    Press
    Warmup 1x5 60% of 1RM 110 Warmup 1x5 60% of 1RM 155
    Working Set 1x5 80% of 1RM 145 Working Set 1x5 80% of 1RM 210
    Working Set 1x3 90% of 1RM 165 Working Set 1x3 90% of 1RM 235
    Working Set 1x1 100% of 1RM 185 Working Set 1x1 100% of 1RM 265
    Working Set 1x1 105% of 1RM 190 Working Set 1x1 105% of 1RM 275
    Assistance Exercises Weight Assistance Exercises Weight
    Incline Bench
    A: 3x4-6 A: 3x4-6 Leg Press
    Press
    B: 3x4-6 Barbell Rows B: 3x4-6 Dumbbell Lunges
    Stiff-legged
    C: 3x4-6 Press C: 3x4-6
    Deadlifts
    D: 3x4-6 EZ-Bar Curls D: 3x4-6 Leg Curls
    E: 3x4-6 Lying Extensions Calf Workout
    Forearm Workout AB Workout
    Date Date
    Westside Conjugate Calculator

    WEEK 1
    RE UPPER RE LOWER
    Primary Exercises Weight Primary Exercises Weight
    Sets x Reps Bench Press 185 Sets x Reps Speed Squats 265
    Warmup 1x5 60% of 1RM 110 Warmup 1x5 60% of 1RM 155
    Working Sets 3x8 70% of 1RM 125 Working Sets 3x8 70% of 1RM 185

    Assistance Exercises Weight Assistance Exercises Weight


    Incline Dumbbell
    A1: 3x8-10 A1: 3x8-10 Leg Press
    Press Stiff-legged
    A2: 3x8-10 Dumbbell Rows A2: 3x8-10
    Deadlifts
    B1: 3x10-12 Dumbbell Press B1: 3x10-12 Leg Extensions
    B2: 3x10-12 Lat Pulldowns
    Incline Dumbbell B2: 3x10-12 Leg Curls
    C1: 3x12-15 Curls Calf Workout
    Overhead
    C2: 3x12-15 AB Workout
    Extensions
    Date Date
    WEEK 2
    RE UPPER RE LOWER
    Primary Exercises Weight Primary Exercises Weight
    Sets x Reps Bench Press 185 Sets x Reps Speed Squats 265
    Warmup 1x5 60% of 1RM 110 Warmup 1x5 60% of 1RM 155
    Working Sets 3x8 75% of 1RM 135 Working Sets 3x8 75% of 1RM 195

    Assistance Exercises Weight Assistance Exercises Weight


    Incline Dumbbell
    A1: 3x8-10 A1: 3x8-10 Leg Press
    Press Stiff-legged
    A2: 3x8-10 Dumbbell Rows A2: 3x8-10
    Deadlifts
    B1: 3x10-12 Dumbbell Press B1: 3x10-12 Leg Extensions
    B2: 3x10-12 Lat Pulldowns
    Incline Dumbbell B2: 3x10-12 Leg Curls
    C1: 3x12-15 Curls Calf Workout
    Overhead
    C2: 3x12-15 AB Workout
    Extensions
    Date Date
    WEEK 3
    RE UPPER RE LOWER
    Primary Exercises Weight Primary Exercises Weight
    Sets x Reps Bench Press 185 Sets x Reps Speed Squats 265
    Warmup 1x5 60% of 1RM 110 Warmup 1x5 60% of 1RM 155
    Working Sets 3x8 80% of 1RM 145 Working Sets 3x8 80% of 1RM 210

    Assistance Exercises Weight Assistance Exercises Weight


    Incline Dumbbell
    A1: 3x8-10 A1: 3x8-10 Leg Press
    Press Stiff-legged
    A2: 3x8-10 Dumbbell Rows A2: 3x8-10
    Deadlifts
    B1: 3x10-12 Dumbbell Press B1: 3x10-12 Leg Extensions
    B2: 3x10-12 Lat Pulldowns
    Incline Dumbbell B2: 3x10-12 Leg Curls
    C1: 3x12-15 Curls Calf Workout
    Overhead
    C2: 3x12-15 AB Workout
    Extensions
    Date Date
    WEEK 4
    RE UPPER RE LOWER
    Primary Exercises Weight Primary Exercises Weight
    Sets x Reps Bench Press 185 Sets x Reps Speed Squats 265
    Warmup 1x5 60% of 1RM 110 Warmup 1x5 60% of 1RM 155
    Working Sets 3x8 85% of 1RM 155 Working Sets 3x8 85% of 1RM 225

    Assistance Exercises Weight Assistance Exercises Weight


    Incline Dumbbell
    A1: 3x8-10 A1: 3x8-10 Leg Press
    Press Stiff-legged
    A2: 3x8-10 Dumbbell Rows A2: 3x8-10
    Deadlifts
    B1: 3x10-12 Dumbbell Press B1: 3x10-12 Leg Extensions
    B2: 3x10-12 Lat Pulldowns
    Incline Dumbbell B2: 3x10-12 Leg Curls
    C1: 3x12-15 Curls Calf Workout
    Overhead
    C2: 3x12-15 AB Workout
    Extensions
    Date Date
    ulator

    DE UPPER DE LOWER
    Weigh
    Primary Exercises Weight Primary Exercises
    t
    Sets x Reps Speed Bench 185 Sets x Reps Speed Squats 265
    Warmup 1x5 60% of 1RM 110 Warmup 1x5 60% of 1RM 155
    Working Sets 8x3 70% of 1RM 125 Working Sets 10x2 70% of 1RM 185

    Assistance Exercises
    Lying Dumbbell Weight Assistance Exercises Weight
    A1: 3x8-10 Extensions A1: 3x8-10 Reverse Lunges
    A2:
    Drop 3x8-10
    Set: 1x10-12 Dumbbell Press A2:
    Drop 3x8-10
    Set: 1x10-12 Front Squats
    (6-8) Dips (6-8) Leg Extensions
    B1: 3x8-10 Dumbbell Curls B1: 3x8-10 Back Extensions
    B2:
    Drop 3x8-10
    Set: 1x10-12 Dumbbell Rows B2: 3x8-10
    Drop Set: 1x10-12 Deadlifts
    Reverse-Grip Lat
    (6-8) (6-8) Leg Curls
    Pulldowns
    Date Date

    DE UPPER DE LOWER
    Weigh
    Primary Exercises Weight Primary Exercises
    t
    Sets x Reps Speed Bench 185 Sets x Reps Speed Squats 265
    Warmup 1x5 60% of 1RM 110 Warmup 1x5 60% of 1RM 155
    Working Sets 8x3 75% of 1RM 135 Working Sets 10x2 75% of 1RM 195

    Assistance Exercises
    Lying Dumbbell Weight Assistance Exercises Weight
    A1: 3x8-10 Extensions A1: 3x8-10 Reverse Lunges
    A2:
    Drop 3x8-10
    Set: 1x10-12 Dumbbell Press A2:
    Drop 3x8-10
    Set: 1x10-12 Front Squats
    (6-8) Dips (6-8) Leg Extensions
    B1: 3x8-10 Dumbbell Curls B1: 3x8-10 Back Extensions
    B2:
    Drop 3x8-10
    Set: 1x10-12 Dumbbell Rows B2:
    Drop 3x8-10
    Set: 1x10-12 Deadlifts
    Reverse-Grip Lat
    (6-8) (6-8) Leg Curls
    Pulldowns
    Date Date

    DE UPPER DE LOWER
    Weigh
    Primary Exercises Weight Primary Exercises
    t
    Sets x Reps Speed Bench 185 Sets x Reps Speed Squats 265
    Warmup 1x5 60% of 1RM 110 Warmup 1x5 60% of 1RM 155
    Working Sets 8x3 80% of 1RM 145 Working Sets 10x2 80% of 1RM 210

    Assistance Exercises Weight Assistance Exercises Weight


    Lying Dumbbell
    A1: 3x8-10 Extensions A1: 3x8-10 Reverse Lunges
    A2:
    Drop 3x8-10
    Set: 1x10-12 Dumbbell Press A2:
    Drop 3x8-10
    Set: 1x10-12 Front Squats
    (6-8) Dips (6-8) Leg Extensions
    B1: 3x8-10 Dumbbell Curls B1: 3x8-10 Back Extensions
    B2:
    Drop 3x8-10
    Set: 1x10-12 Dumbbell Rows B2:
    Drop 3x8-10
    Set: 1x10-12 Deadlifts
    Reverse-Grip Lat
    (6-8) (6-8) Leg Curls
    Pulldowns
    Date Date

    DE UPPER DE LOWER
    Weigh
    Primary Exercises Weight Primary Exercises
    t
    Sets x Reps Speed Bench 185 Sets x Reps Speed Squats 265
    Warmup 1x5 60% of 1RM 110 Warmup 1x5 60% of 1RM 155
    Working Sets 8x3 85% of 1RM 155 Working Sets 10x2 85% of 1RM 225

    Assistance Exercises
    Lying Dumbbell Weight Assistance Exercises Weight
    A1: 3x8-10 Extensions A1: 3x8-10 Reverse Lunges
    A2:
    Drop 3x8-10
    Set: 1x10-12 Dumbbell Press A2:
    Drop 3x8-10
    Set: 1x10-12 Front Squats
    (6-8) Dips (6-8) Leg Extensions
    B1: 3x8-10 Dumbbell Curls B1: 3x8-10 Back Extensions
    B2:
    Drop 3x8-10
    Set: 1x10-12 Dumbbell Rows B2: 3x8-10
    Drop Set: 1x10-12 Deadlifts
    Reverse-Grip Lat
    (6-8) (6-8) Leg Curls
    Pulldowns
    Date Date
    ME LOWER 1RM
    Westside Conjugate Ca
    Squats 400
    Deadlifts 500
    Front Squats 350
    Box Squats 400
    WEEK 1
    ME LOWER DE UPPER
    Primary Exercises Weight Primary Exercises Weight
    Sets x Reps Squats 400 Sets x Reps Speed Bench 300
    Warmup 1x5 60% of 1RM 240 Warmup 1x5 50% of 1RM 150
    Warmup 1x3 80% of 1RM 320 Working Sets 8x3 65% of 1RM 195
    Working Set 1x1 90% of 1RM 360
    Working Set 1x1 100% of 1RM Err:511
    Working Set 1x1 105% of 1RM 420
    Assistance Exercises Weight Assistance Exercises Weight
    Bulgarian Split Incline Dumbbell
    A1: 2x8-10 A1: 2x8-10
    Squats
    Stiff-legged Press
    A2: 2x8-10 A2: 2x8-10 Barbell Rows
    Deadlifts
    B1: 2x10-12 AB Work of Choice B1: 2x10-12 Dumbbell Press
    B2: 2x10-12 AB Work of Choice B2: 2x10-12 Lat Pulldowns
    Triceps
    C1: 2x12-15
    Optional Conditioning Pushdowns
    C2: 2x12-15 EZ-Bar Curls
    Date Date
    WEEK 2
    ME LOWER DE UPPER
    Primary Exercises Weight Primary Exercises Weight
    Sets x Reps Deadlifts 500 Sets x Reps Speed Bench 300
    Warmup 1x5 60% of 1RM 300 Warmup 1x5 50% of 1RM 150
    Warmup 1x3 80% of 1RM 400 Working Sets 8x3 65% of 1RM 195
    Working Set 1x1 90% of 1RM 450
    Working Set 1x1 100% of 1RM 500
    Working Set 1x1 105% of 1RM 525
    Assistance Exercises Weight Assistance Exercises Weight
    Incline Dumbbell
    A1: 2x8-10 Lunges A1: 2x8-10
    Press
    A2: 2x8-10 Glute Bridges A2: 2x8-10 Barbell Rows
    B1: 2x10-12 AB Work of Choice B1: 2x10-12 Dumbbell Press
    B2: 2x10-12 AB Work of Choice B2: 2x10-12 Lat Pulldowns
    Triceps
    C1: 2x12-15
    Optional Conditioning Pushdowns
    C2: 2x12-15 EZ-Bar Curls
    Date Date
    WEEK 3
    ME LOWER DE UPPER
    Primary Exercises Weight Primary Exercises Weight
    Sets x Reps Front Squats 350 Sets x Reps Speed Bench 300
    Warmup 1x5 60% of 1RM 210 Warmup 1x5 50% of 1RM 150
    Warmup 1x3 80% of 1RM 280 Working Sets 8x3 65% of 1RM 195
    Working Set 1x1 90% of 1RM 315
    Working Set 1x1 100% of 1RM 350
    Working Set 1x1 105% of 1RM 365
    Assistance Exercises Weight Assistance Exercises Weight
    Bulgarian Split Incline Dumbbell
    A1: 2x8-10 A1: 2x8-10
    Squats
    Stiff-legged Press
    A2: 2x8-10 A2: 2x8-10 Barbell Rows
    Deadlifts
    B1: 2x10-12 AB Work of Choice B1: 2x10-12 Dumbbell Press
    B2: 2x10-12 AB Work of Choice B2: 2x10-12 Lat Pulldowns
    Triceps
    C1: 2x12-15
    Optional Conditioning Pushdowns
    C2: 2x12-15 EZ-Bar Curls
    Date Date
    WEEK 4
    ME LOWER DE UPPER
    Primary Exercises Weight Primary Exercises Weight
    Sets x Reps Box Squats 400 Sets x Reps Speed Bench 300
    Warmup 1x5 60% of 1RM 240 Warmup 1x5 50% of 1RM 150
    Warmup 1x3 80% of 1RM 320 Working Sets 8x3 65% of 1RM 195
    Working Set 1x1 90% of 1RM 360
    Working Set 1x1 100% of 1RM 400
    Working Set 1x1 105% of 1RM 420
    Assistance Exercises Weight Assistance Exercises Weight
    Incline Dumbbell
    A1: 2x8-10 Lunges A1: 2x8-10
    Press
    A2: 2x8-10 Glute Bridges A2: 2x8-10 Barbell Rows
    B1: 2x10-12 AB Work of Choice B1: 2x10-12 Dumbbell Press
    B2: 2x10-12 AB Work of Choice B2: 2x10-12 Lat Pulldowns
    Triceps
    C1: 2x12-15
    Optional Conditioning Pushdowns
    C2: 2x12-15 EZ-Bar Curls
    Date Date
    onjugate Calculator ME UPPER 1RM
    Bench Press 300
    Press 200
    Incline Bench Press 250
    Close-grip Bench Press 300
    WEEK 1
    DE LOWER ME UPPER
    Primary Exercises Weight Primary Exercises Weight
    Sets x Reps Speed Squats 400 Sets x Reps Bench Press 300
    Warmup 1x5 50% of 1RM 200 Warmup 1x5 60% of 1RM 180
    Working Sets 10x2 65% of 1RM 260 Warmup 1x3 80% of 1RM 240
    Working Set 1x1 90% of 1RM 270
    Working Set 1x1 100% of 1RM 300
    Working Set 1x1 105% of 1RM 315
    Assistance Exercises Weight Assistance Exercises Weight
    Dumbbell Bench
    A1: 2x8-10 Reverse Lunges A1: 2x8-10
    Press
    A2: 2x8-10 Glute-ham Raises A2: 2x8-10 Dumbbell Rows
    AB Work of
    B1: 2x10-12 B1: 2x10-12 Bent-over Flyes
    ABChoice
    Work of Straight-arm
    B2: 2x10-12 B2: 2x10-12
    Choice Pulldows
    Overhead
    C1: 2x12-15
    Optional Conditioning Extensions
    C2: 2x12-15 Dumbbell Curls
    Date Date
    WEEK 2
    DE LOWER ME UPPER
    Primary Exercises Weight Primary Exercises Weight
    Sets x Reps Speed Squats 400 Sets x Reps Press 200
    Warmup 1x5 50% of 1RM 200 Warmup 1x5 60% of 1RM 120
    Working Sets 10x2 70% of 1RM 280 Warmup 1x3 80% of 1RM 160
    Working Set 1x1 90% of 1RM 180
    Working Set 1x1 100% of 1RM 200
    Working Set 1x1 105% of 1RM 210
    Assistance Exercises Weight Assistance Exercises Weight
    Dumbbell Bench
    A1: 2x8-10 Step-ups A1: 2x8-10
    Reverse Press
    A2: 2x8-10 A2: 2x8-10 Dumbbell Rows
    Hyperextensions
    AB Work of Incline Dumbbell
    B1: 2x10-12 B1: 2x10-12
    ABChoice
    Work of Press
    Straight-arm
    B2: 2x10-12 B2: 2x10-12
    Choice Pulldows
    Overhead
    C1: 2x12-15
    Optional Conditioning Extensions
    C2: 2x12-15 Dumbbell Curls
    Date Date
    WEEK 3
    DE LOWER ME UPPER
    Primary Exercises Weight Primary Exercises Weight
    Incline Bench
    Sets x Reps Speed Squats 400 Sets x Reps 250
    Press
    Warmup 1x5 50% of 1RM 200 Warmup 1x5 60% of 1RM 150
    Working Sets 10x2 75% of 1RM 300 Warmup 1x3 80% of 1RM 200
    Working Set 1x1 90% of 1RM 225
    Working Set 1x1 100% of 1RM 250
    Working Set 1x1 105% of 1RM 260
    Assistance Exercises Weight Assistance Exercises Weight
    Dumbbell Bench
    A1: 2x8-10 Reverse Lunges A1: 2x8-10
    Press
    A2: 2x8-10 Glute-ham Raises A2: 2x8-10 Dumbbell Rows
    AB Work of
    B1: 2x10-12 B1: 2x10-12 Bent-over Flyes
    ABChoice
    Work of Straight-arm
    B2: 2x10-12 B2: 2x10-12
    Choice Pulldows
    Overhead
    C1: 2x12-15
    Optional Conditioning Extensions
    C2: 2x12-15 Dumbbell Curls
    Date Date
    WEEK 4
    DE LOWER ME UPPER
    Primary Exercises Weight Primary Exercises Weight
    Close-grip Bench
    Sets x Reps Speed Pulls 500 Sets x Reps 300
    Press
    Warmup 1x5 50% of 1RM 250 Warmup 1x5 60% of 1RM 180
    Working Sets 5x1 65% of 1RM 325 Warmup 1x3 80% of 1RM 240
    Working Set 1x1 90% of 1RM 270
    Working Set 1x1 100% of 1RM 300
    Working Set 1x1 105% of 1RM 315
    Assistance Exercises Weight Assistance Exercises Weight
    Dumbbell Bench
    A1: 2x8-10 Step-ups A1: 2x8-10
    Reverse Press
    A2: 2x8-10 A2: 2x8-10 Dumbbell Rows
    Hyperextensions
    AB Work of
    B1: 2x10-12 B1: 2x10-12 Bent-over Flyes
    ABChoice
    Work of Straight-arm
    B2: 2x10-12 B2: 2x10-12
    Choice Pulldows
    Overhead
    C1: 2x12-15
    Optional Conditioning Extensions
    C2: 2x12-15 Dumbbell Curls
    Date Date

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