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    Strength and Conditioning Recording Form

    Uploaded by

    Eka Bagus
    This document contains a strength and conditioning recording form tracking an individual's workout goals and multi-week strength training program. The program includes exercises targeting the upper body push and pull muscles as well as lower body, with details on sets, repetitions, weight and recovery periods. Strength testing goals are also listed for bench press, squats, and cleans.

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

    Strength and Conditioning Recording Form

    Uploaded by

    Eka Bagus
    63 views1 page
    This document contains a strength and conditioning recording form tracking an individual's workout goals and multi-week strength training program. The program includes exercises targeting the upper body push and pull muscles as well as lower body, with details on sets, repetitions, weight and recovery periods. Strength testing goals are also listed for bench press, squats, and cleans.

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    LMM+1.pdf

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    This document contains a strength and conditioning recording form tracking an individual's workout goals and multi-week strength training program. The program includes exercises targeting the upper body push and pull muscles as well as lower body, with details on sets, repetitions, weight and recovery periods. Strength testing goals are also listed for bench press, squats, and cleans.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    63 views1 page

    Strength and Conditioning Recording Form

    Uploaded by

    Eka Bagus
    This document contains a strength and conditioning recording form tracking an individual's workout goals and multi-week strength training program. The program includes exercises targeting the upper body push and pull muscles as well as lower body, with details on sets, repetitions, weight and recovery periods. Strength testing goals are also listed for bench press, squats, and cleans.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    of 1

    STRENGTH AND CONDITIONING RECORDING FORM STRENGTH TEST GOALS

    BENCH PRESS: kgs


    NAME: WEEKS: DATES: SQUATS: kgs
    CLEANS: kgs
    COMMENTS: CHINS:
    DATE:
    UPPER BODY - COMBO WEEK
    LOW INCLINE REQ.REPS 12 15 15 15 12 12 15 15 15 12 12 15 15 15 12 12 15 15 15 12
    DB BENCH PRESS -> INTENSITY 80 90 90 90 90 80 90 90 90 90 80 90 90 90 90 80 90 90 90 90
    LOW INCLINE CHEST FLYES RECOVERY 60 60 60 60 - 60 60 60 60 - 60 60 60 60 - 60 60 60 60 -
    WEIGHT
    CHINS - OVERHAND GRIP INTENSITY
    WEIGHT
    INCLINE SHOULDER PRESS REPS
    WEIGHT
    BENCH PULL - WIDE GRIP-> REQ.REPS
    BENT OVER REVERSE FLYES WEIGHT
    REPS 10 8 6 10 10 8 6 10 10 8 6 10 10 8 6 10
    DIPS RECOVERY 60 45 30 - 60 45 30 - 60 45 30 - 60 45 30 -
    LEAN FORWARD WEIGHT

    LOWER BODY WEEK


    REQ.REPS 10 10 10 10 10 10 10 10 10 10 10 10 10 10 10 10 10 10 10 10
    SQUAT OR INTENSITY 80 90 90 100 100 80 90 90 100 100 80 90 90 100 100 80 90 90 100 100
    DEADLIFT RECOVERY 45 45 60 60 - 45 45 60 60 - 45 45 60 60 - 45 45 60 60 -
    WEIGHT
    SPLIT SQUAT REPS
    WEIGHT
    REPS 15 10 5 10 15 10 5 10 15 10 5 10 15 10 5 10
    SINGLE LEG PRESS RECOVERY 60 45 30 - 60 45 30 - 60 45 30 - 60 45 30 -
    WEIGHT

    UPPER BODY - PUSH WEEK


    REQ.REPS 12 15 15 15 12 12 15 15 15 12 12 15 15 15 12 12 15 15 15 12
    DB BENCH PRESS -> INTENSITY 80 90 90 90 90 80 90 90 90 90 80 90 90 90 90 80 90 90 90 90
    CHEST FLYES RECOVERY 60 60 60 60 - 60 60 60 60 - 60 60 60 60 - 60 60 60 60 -
    WEIGHT
    INCLINE SHOULDER PRESS REPS
    WEIGHT
    LOW INCLINE BENCH PRESS - REPS
    MEDIUM GRIP WEIGHT
    REPS 10 8 6 10 10 8 6 10 10 8 6 10 10 8 6 10
    DIPS RECOVERY 60 45 30 - 60 45 30 - 60 45 30 - 60 45 30 -
    LEAN FORWARD WEIGHT
    TRICEP CHOICE - 4 SETS REPS
    WEIGHT

    UPPER BODY - PULL WEEK


    REQ.REPS 12 15 15 15 12 12 15 15 15 12 12 15 15 15 12 12 15 15 15 12
    CHINS - OVERHAND GRIP INTENSITY 80 90 90 90 90 80 90 90 90 90 80 90 90 90 90 80 90 90 90 90
    RECOVERY 60 60 60 60 - 60 60 60 60 - 60 60 60 60 - 60 60 60 60 -
    WEIGHT
    BENCH PULL - WIDE GRIP-> REQ.REPS
    BENT OVER REVERSE FLYES WEIGHT
    SEATED ROW REPS
    WEIGHT
    UPRIGHT ROW - REPS
    WIDE GRIP WEIGHT
    BICEP CHOICE - 4 SETS REPS
    WEIGHT

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