BOYERTOWN FOOTBALL STRENGTH

TEST RECORD
NAME: CLASS:
POSITIONS:
HEIGHT: WEIGHT:
1. PRE-TRAINING (CYCLE I) DATE: Jan. 5-6, 2006
TESTS Weight Reps 1 Rep Max
SQUAT
INCLINE
BENCH
POWER CLEAN
2. CYCLE II DATE: Mar.6-10, 2006
HEIGHT: WEIGHT:
TESTS Weight Reps 1 Rep Max
SQUAT
INCLINE
BENCH
POWER CLEAN
3. CYCLE III DATE: May 8-12, 2006
HEIGHT: WEIGHT:
TESTS Weight Reps 1 Rep Max
SQUAT
INCLINE
BENCH
POWER CLEAN
4. POST TRAINING DATE: July 31-Aug. 4
HEIGHT: WEIGHT:
TESTS Weight Reps 1 Rep Max
SQUAT
INCLINE
BENCH
POWER CLEAN
Week 1: CYCLE I Jan. 9-13 NAME: 0
Week 2: CYCLE I Jan. 16-20
Week 3: CYCLE I Jan. 23-27 GRADE: 0
2006 BOYERTOWN FOOTBALL
Off-Season Strength/Conditioning Program
"A NEW ATTITUDE"
LINEMEN WORKOUT
MONDAY WEDNESDAY
SQUAT (Dot Drill) INCLINE BENCH (Ladders and Hurdles) PWR CLEAN
MAX: 0 Week 1 Week 2 Week 3 MAX: 0 MAX: 0 MAX: 0
% REPS WT. % REPS WT. % REPS WT. % REPS WT.
60 10 0 60 6 0 60 10 0 60 6 0
70 8 0 75 6 0 75 5 0 75 5 0
80 6 0 80 5 0 80 4 0 80 4 0
75 5 0 85 4 0 85 3 0 85 3 0
85 4 0
AUXILIARY LIFTS AUXILIARY LIFTS
SETS REPS WT. WT. WT. SETS REPS WT. WT. WT.
Shoulder Shrugs (BarBell) 2 10 Leg Curls 2 12
Front Lat Pulldown 2 10 Seated Low Rows 2 10
Close Grip Bench 2 10 Stability Ball Dumbbell Flys 2 10
Seated Stability Ball Crunches 2 50 Stability Ball Hyperextensions 2 12
***Increase weight 5-10 lbs for each set ***Increase weight 5-10 lbs for each set

THURSDAY or FRIDAY
SQUAT (w/ bands) INCLINE AUXILIARY LIFTS
MAX: 0 MAX: 0 SETS REPS WT. WT. WT.
% REPS WT. % REPS WT. Hang Cleans (70% of Pwr Clean) 3 6
50 8 0 60 10 0 Standing Military Press 2 10
50 8 0 70 8 0 Standing Arm Curls 2 10
50 8 0 80 6 0 St. Ball PushUps (Hands on Ball) 2 10
75 5 0 ***Increase weight 5-10 lbs for each set
Complete Every Set and Every Rep. Mark the weight used on the empty lines. Always use proper lifting form and technique. At the end of each workout, turn
workout sheet in to coach before you leave.
New workouts will be handed out on Monday, JANUARY 30th.
Week 4: CYCLE I Jan. 30-Feb. 3 NAME: 0
Week 5: CYCLE I Feb. 6-10
Week 6: CYCLE I Feb. 13-17 GRADE: 0
2006 BOYERTOWN FOOTBALL
Off-Season Strength/Conditioning Program
"A NEW ATTITUDE"
LINEMEN WORKOUT
MONDAY WEDNESDAY
BENCH (w/ bands) (Dot Drill) PWR CLEAN SQUAT (Ladders and Hurdles) INCLINE
MAX: 0 Week 4 Week 5 Week 6 MAX: 0 MAX: 0 MAX: 0
% REPS WT. % REPS WT. % REPS WT. % REPS WT.
60 6 0 60 8 0 60 8 0 60 8 0
60 6 0 80 6 0 80 5 0 80 5 0
60 6 0 85 4 0 85 4 0 85 4 0
90 3 0 90 3 0 90 3 0
AUXILIARY LIFTS AUXILIARY LIFTS
SETS REPS WT. WT. WT. SETS REPS WT. WT. WT.
Bench Step-Ups w/ Dumbbell 2 10 each leg Single Arm Dumbbell Rows 2 10
Reverse Grip Lat Pulldowns 2 10 Dumbbell Neider Press 2 10
Tricep Pushdowns 2 10 St. Ball DB Shoulder Press 2 10
Around the World 2 20 each Seated Good Mornings (Barbell) 2 10
w/ med ball-St. Ball side
***Increase weight 5-10 lbs for each set ***Increase weight 5-10 lbs for each set

THURSDAY or FRIDAY
BENCH PWR CLEAN AUXILIARY LIFTS
MAX: 0 MAX: 0 SETS REPS WT. WT. WT.
% REPS WT. % REPS WT. Upright Rows (Barbell) 2 10
60 8 0 60 6 0 DUMBELL Lunges 2 10
80 5 0 70 5 0 (Lead foot then Back foot on Bench)
85 4 0 75 4 0 Seated Dumbell Curls 2 10
90 3 0 80 4 0 Straight-Leg Deadlift 2 10
***Increase weight 5-10 lbs for each set
Complete Every Set and Every Rep. Mark the weight used on the empty lines. Always use proper lifting form and technique. At the end of each workout, turn
workout sheet in to coach before you leave.
New workouts will be handed out on Monday, FEBRUARY 20th.
Week 7: CYCLE I Feb. 20-24 NAME: 0
Week 8: CYCLE I Feb. 27-March 3
Week 9: Strength Testing March 6-10 GRADE: 0
2006 BOYERTOWN FOOTBALL
Off-Season Strength/Conditioning Program
"A NEW ATTITUDE"
LINEMEN WORKOUT
MONDAY WEDNESDAY
SQUAT (Dot Drill) INCLINE BENCH (Ladders and Hurdles) PWR CLEAN
MAX: 0 Week 7 Week 8 Week 9 MAX: 0 MAX: 0 MAX: 0
% REPS WT. % REPS WT. % REPS WT. % REPS WT.
70 5 0 60 6 0 75 5 0 70 3 0
80 3 0 70 4 0 80 3 0 80 3 0
85 3 0 75 4 0 85 3 0 85 2 0
90 2 0 80 4 0 90 2 0 90 2 0
95 2 0 85 4 0 95 2 0 95 2 0
AUXILIARY LIFTS AUXILIARY LIFTS
SETS REPS WT. WT. WT. SETS REPS WT. WT. WT.
Shoulder Shrugs (BarBell) 2 8 Leg Curls 2 10
Front Lat Pulldown 2 8 Seated Low Rows 2 8
Close Grip Bench 2 8 Stability Ball Dumbbell Flys 2 8
Seated Stability Ball Crunches 2 50 Stability Ball Hyperextensions 2 15
***Increase weight 5-10 lbs for each set ***Increase weight 5-10 lbs for each set

THURSDAY or FRIDAY
SQUAT (w/ bands) INCLINE AUXILIARY LIFTS
MAX: 0 MAX: 0 SETS REPS WT. WT. WT.
% REPS WT. % REPS WT. Hang Cleans (70% of Pwr Clean) 3 5
70 5 0 70 5 0 Standing Military Press 2 8
70 5 0 80 3 0 Standing Arm Curls 2 8
70 5 0 85 3 0 St. Ball Push Ups 2 10 each
90 2 0 (Hands on Ball/Toes on Ball)
95 2 0 ***Increase weight 5-10 lbs for each set
Complete Every Set and Every Rep. Mark the weight used on the empty lines. Always use proper lifting form and technique. At the end of each workout, turn workout
sheet in to coach before you leave.
STRENGTH TESTING BEGINS ON MONDAY, MARCH 6th
Week 1: CYCLE II Mar. 13-17 NAME: 0
Week 2: CYCLE II Mar. 20-24
GRADE: 0
2006 BOYERTOWN FOOTBALL
Off-Season Strength/Conditioning Program
"A NEW ATTITUDE"
LINEMEN WORKOUT
MONDAY WEDNESDAY
SQUAT (Dot Drill) INCLINE BENCH (Ladders and Hurdles) PWR CLEAN
MAX: 0 Week 1 Week 2 MAX: 0 MAX: 0 MAX: 0
% REPS WT. % REPS WT. % REPS WT. % REPS WT.
60 10 0 60 6 0 60 10 0 60 6 0
70 8 0 75 6 0 75 5 0 75 5 0
80 6 0 80 5 0 80 4 0 80 4 0
75 5 0 85 4 0 85 3 0 85 3 0
85 4 0
AUXILIARY LIFTS AUXILIARY LIFTS
SETS REPS WT. WT. SETS REPS WT. WT.
Shoulder Shrugs (BarBell) 2 10 Leg Curls 2 12
Front Lat Pulldown 2 10 Seated Low Rows 2 10
Close Grip Bench 2 10 Stability Ball Dumbbell Flys 2 10
Seated Stability Ball Crunches 2 50 Stability Ball Hyperextensions 2 12
***Increase weight 5-10 lbs for each set ***Increase weight 5-10 lbs for each set

THURSDAY or FRIDAY
SQUAT (w/ bands) INCLINE AUXILIARY LIFTS
MAX: 0 MAX: 0 SETS REPS WT. WT.
% REPS WT. % REPS WT. Hang Cleans (70% of Power Clean) 3 6
60 8 0 60 10 0 Standing Military Press 2 10
65 6 0 70 8 0 Standing Arm Curls 2 10
60 8 0 80 6 0 Stability Ball Push Ups (Hands on Ball) 2 10
75 5 0 ***Increase weight 5-10 lbs for each set

Complete Every Set and Every Rep. Mark the weight used on the empty lines. Always use proper lifting form and technique. At the end of each workout, turn
workout sheet in to coach before you leave.
New workouts will be handed out on Monday, MARCH 27th.
Week 3: CYCLE II Mar. 27-31 NAME: 0
Week 4: CYCLE II Apr. 3-7
GRADE: 0
2006 BOYERTOWN FOOTBALL
Off-Season Strength/Conditioning Program
"A NEW ATTITUDE"
LINEMEN WORKOUT
MONDAY WEDNESDAY
BENCH (w/ bands) (Dot Drill) PWR CLEAN SQUAT (Ladders and Hurdles) INCLINE
MAX: 0 Week 3 Week 4 MAX: 0 MAX: 0 MAX: 0
% REPS WT. % REPS WT. % REPS WT. % REPS WT.
70 8 0 60 8 0 60 8 0 60 8 0
75 6 0 80 6 0 80 5 0 80 5 0
70 8 0 85 4 0 85 4 0 85 4 0
90 3 0 90 3 0 90 3 0
AUXILIARY LIFTS AUXILIARY LIFTS
SETS REPS WT. WT. SETS REPS WT. WT.
Bench Step-Ups w/ Dumbbell 2 10 each leg Single Arm Dumbbell Rows 2 10
Reverse Grip Lat Pulldowns 2 10 Dumbbell Neider Press 2 10
Tricep Pushdowns 2 10 Stability Ball Dumbbell Shoulder Press 2 10
Around the World w/ med ball-St. Ball 2 20 each side Seated Good Mornings (Barbell) 2 10
***Increase weight 5-10 lbs for each set ***Increase weight 5-10 lbs for each set

THURSDAY or FRIDAY
BENCH PWR CLEAN AUXILIARY LIFTS
MAX: 0 MAX: 0 SETS REPS WT. WT.
% REPS WT. % REPS WT. Upright Rows (Barbell) 2 10
60 8 0 60 6 0 Dumbbell Lunges 2 10
80 5 0 70 5 0 (Lead foot then Back foot on Bench)
85 4 0 75 4 0 Seated Dumbell Curls 2 10
90 3 0 80 4 0 Straight-Leg Deadlift 2 10
***Increase weight 5-10 lbs for each set

Complete Every Set and Every Rep. Mark the weight used on the empty lines. Always use proper lifting form and technique. At the end of each workout, turn
workout sheet in to coach before you leave.
New workouts will be handed out on Monday, APRIL 10th.
Week 5: CYCLE II Apr. 10-14 NAME: 0
Week 6: CYCLE II Apr. 17-21
GRADE: 0
2006 BOYERTOWN FOOTBALL
Off-Season Strength/Conditioning Program
"A NEW ATTITUDE"
LINEMEN WORKOUT
MONDAY WEDNESDAY
SQUAT INCLINE BENCH (Ladders and Hurdles) PWR CLEAN
MAX: 0 MAX: 0 MAX: 0 MAX: 0
% REPS WT. % REPS WT. % REPS WT. % REPS WT.
70 5 0 60 6 0 75 5 0 70 3 0
80 3 0 70 4 0 80 3 0 80 3 0
85 3 0 75 4 0 85 3 0 85 2 0
90 2 0 80 4 0 90 2 0 90 2 0
95 2 0 85 4 0 95 2 0 95 2 0
AUXILIARY LIFTS AUXILIARY LIFTS
SETS REPS WT. WT. SETS REPS WT. WT.
Shoulder Shrugs (BarBell) 2 8 Leg Curls 2 10
Front Lat Pulldown 2 8 Seated Low Rows 2 8
Close Grip Bench 2 8 Stability Ball Dumbbell Flys 2 8
Seated Stability Ball Crunches 2 50 Stability Ball Hyperextensions 2 15
***Increase weight 5-10 lbs for each set ***Increase weight 5-10 lbs for each set

THURSDAY or FRIDAY
SQUAT (w/ bands) (Dot Drill) INCLINE AUXILIARY LIFTS
MAX: 0 Week 5 Week 6 MAX: 0 SETS REPS WT. WT.
% REPS WT. % REPS WT. Hang Cleans (70% of Power Clean) 3 5
70 5 0 70 5 0 Standing Military Press 2 8
75 5 0 80 3 0 Standing Arm Curls 2 8
80 4 0 85 3 0 Stability Ball Push Ups (Hands on Ball) 1 15
85 3 0 90 2 0 Stability Ball Push Ups (Feet on Ball) 1 15
95 2 0 ***Increase weight 5-10 lbs for each set
Complete Every Set and Every Rep. Mark the weight used on the empty lines. Always use proper lifting form and technique. At the end of each workout, turn workout
sheet in to coach before you leave.
New workouts will be handed out on Monday, APRIL 24th.
Week 7: CYCLE II Apr. 24-28 NAME: 0
Week 8: CYCLE II May 1-5
Week 9: Strength Testing May8-12 GRADE: 0
2006 BOYERTOWN FOOTBALL
Off-Season Strength/Conditioning Program
"A NEW ATTITUDE"
LINEMEN WORKOUT
MONDAY WEDNESDAY
BENCH (w/ bands) PWR CLEAN SQUAT INCLINE
MAX: 0 MAX: 0 MAX: 0 MAX: 0
% REPS WT. % REPS WT. % REPS WT. % REPS WT.
75 4 0 75 5 0 75 4 0 75 4 0
80 3 0 80 4 0 80 3 0 80 3 0
85 3 0 85 3 0 85 3 0 85 3 0
95 2 0 90 2 0 95 2 0 95 2 0
100 2 0 95 2 0 100 2 0 100 2 0
AUXILIARY LIFTS AUXILIARY LIFTS
SETS REPS WT. WT. SETS REPS WT. WT.
Bench Step-Ups w/ Dumbbell 2 10 each leg Single Arm Dumbbell Rows 2 8
Reverse Grip Lat Pulldowns 2 8 Dumbbell Neider Press 2 8
Tricep Pushdowns 2 8 Stability Ball Dumbbell Shoulder Press 2 8
Around the World w/ med ball-St. Ball 2 25 each side Seated Good Mornings (Barbell) 2 8
***Increase weight 5-10 lbs for each set ***Increase weight 5-10 lbs for each set

THURSDAY or FRIDAY
BENCH PWR CLEAN AUXILIARY LIFTS
MAX: 0 MAX: 0 SETS REPS WT. WT.
% REPS WT. % REPS WT. Upright Rows (Barbell) 2 8
75 4 0 75 4 0 Dumbbell Lunges 2 8
80 3 0 80 3 0 (Lead foot then Back foot on Bench)
85 3 0 85 3 0 Seated Stability Ball Dumbell Curls 2 8
90 2 0 95 2 0 Straight-Leg Deadlift 2 8
95 2 0 100 2 0 ***Increase weight 5-10 lbs for each set
Complete Every Set and Every Rep. Mark the weight used on the empty lines. Always use proper lifting form and technique. At the end of each workout, turn
workout sheet in to coach before you leave.
STRENGTH TESTING BEGINS ON MONDAY, MAY 8th
Week 1: CYCLE III May 29-June 2 NAME: 0
Week 2: CYCLE III June 5-9
GRADE: 0
2006 BOYERTOWN FOOTBALL
Off-Season Strength/Conditioning Program
"A NEW ATTITUDE"
LINEMEN WORKOUT
MONDAY WEDNESDAY
SQUAT (Dot Drill) INCLINE BENCH (Ladders and Hurdles) PWR CLEAN
MAX: 0 Week 1 Week 2 MAX: 0 MAX: 0 MAX: 0
% REPS WT. % REPS WT. % REPS WT. % REPS WT.
60 10 0 60 6 0 60 10 0 60 6 0
70 8 0 75 6 0 75 5 0 75 5 0
80 6 0 80 5 0 80 4 0 80 4 0
75 5 0 85 4 0 85 3 0 85 3 0
85 4 0
AUXILIARY LIFTS AUXILIARY LIFTS
SETS REPS WT. WT. SETS REPS WT. WT.
Shoulder Shrugs (BarBell) 2 10 Leg Curls 2 12
Front Lat Pulldown 2 10 Seated Low Rows 2 10
Close Grip Bench 2 10 Stability Ball Dumbbell Flys 2 10
Seated Stability Ball Crunches 2 50 Stability Ball Hyperextensions 2 12
***Increase weight 5-10 lbs for each set ***Increase weight 5-10 lbs for each set

THURSDAY or FRIDAY
SQUAT (w/ bands) INCLINE AUXILIARY LIFTS
MAX: 0 MAX: 0 SETS REPS WT. WT.
% REPS WT. % REPS WT. Hang Cleans (70% of Power Clean) 3 6
60 8 0 60 10 0 Standing Military Press 2 10
65 6 0 70 8 0 Standing Arm Curls 2 10
60 8 0 80 6 0 Stability Ball Push Ups (Hands on Ball) 2 10
75 5 0 ***Increase weight 5-10 lbs for each set
Complete Every Set and Every Rep. Mark the weight used on the empty lines. Always use proper lifting form and technique. At the end of each workout, turn
workout sheet in to coach before you leave.
New workouts will be handed out on Monday, JUNE 12th.
Week 3: CYCLE III Jun. 12-16 NAME: 0
Week 4: CYCLE III Jun. 19-23
GRADE: 0
2006 BOYERTOWN FOOTBALL
Off-Season Strength/Conditioning Program
"A NEW ATTITUDE"
LINEMEN WORKOUT
MONDAY WEDNESDAY
BENCH (w/ bands) (Dot Drill) PWR CLEAN SQUAT (Ladders and Hurdles) INCLINE
MAX: 0 Week 3 Week 4 MAX: 0 MAX: 0 MAX: 0
% REPS WT. % REPS WT. % REPS WT. % REPS WT.
70 8 0 60 8 0 60 8 0 60 8 0
75 6 0 80 6 0 80 5 0 80 5 0
70 8 0 85 4 0 85 4 0 85 4 0
90 3 0 90 3 0 90 3 0
AUXILIARY LIFTS AUXILIARY LIFTS
SETS REPS WT. WT. SETS REPS WT. WT.
Bench Step-Ups w/ Dumbbell 2 10 each leg Single Arm Dumbbell Rows 2 10
Reverse Grip Lat Pulldowns 2 10 Dumbbell Neider Press 2 10
Tricep Pushdowns 2 10 Stability Ball Dumbbell Shoulder Press 2 10
Around the World w/ med ball-St. Ball 2 25 each side Seated Good Mornings (Barbell) 2 10
***Increase weight 5-10 lbs for each set ***Increase weight 5-10 lbs for each set

THURSDAY or FRIDAY
BENCH PWR CLEAN AUXILIARY LIFTS
MAX: 0 MAX: 0 SETS REPS WT. WT.
% REPS WT. % REPS WT. Upright Rows (Barbell) 2 10
60 8 0 60 6 0 Dumbbell Lunges 2 10
80 5 0 70 5 0 (Lead foot then Back foot on Bench)
85 4 0 75 4 0 Seated Stability Ball Dumbell Curls 2 10
90 3 0 80 4 0 Straight-Leg Deadlift 2 10
***Increase weight 5-10 lbs for each set
Complete Every Set and Every Rep. Mark the weight used on the empty lines. Always use proper lifting form and technique. At the end of each workout, turn
workout sheet in to coach before you leave.
New workouts will be handed out on Monday, JUNE 26th.
Week 5: CYCLE III June 26-30 NAME: 0
Week 6: CYCLE III Jul. 3-7
GRADE: 0
2006 BOYERTOWN FOOTBALL
Off-Season Strength/Conditioning Program
"A NEW ATTITUDE"
LINEMEN WORKOUT
MONDAY WEDNESDAY
SQUAT (Dot Drill) INCLINE BENCH (Ladders and Hurdles) PWR CLEAN
MAX: 0 Week 5 Week 6 MAX: 0 MAX: 0 MAX: 0
% REPS WT. % REPS WT. % REPS WT. % REPS WT.
70 5 0 60 6 0 75 5 0 70 3 0
80 3 0 70 4 0 80 3 0 80 3 0
85 3 0 75 4 0 85 3 0 85 2 0
90 2 0 80 4 0 90 2 0 90 2 0
95 2 0 85 4 0 95 2 0 95 2 0
AUXILIARY LIFTS AUXILIARY LIFTS
SETS REPS WT. WT. SETS REPS WT. WT.
Shoulder Shrugs (BarBell) 2 8 Leg Curls 2 10
Front Lat Pulldown 2 8 Seated Low Rows 2 8
Close Grip Bench 2 8 Stability Ball Dumbbell Flys 2 8
Seated Stability Ball Crunches 2 50 Stability Ball Hyperextensions 2 15
***Increase weight 5-10 lbs for each set ***Increase weight 5-10 lbs for each set

THURSDAY or FRIDAY
SQUAT (w/ bands) INCLINE AUXILIARY LIFTS
MAX: 0 MAX: 0 SETS REPS WT. WT.
% REPS WT. % REPS WT. Hang Cleans (70% of Power Clean) 3 5
70 5 0 70 5 0 Standing Military Press 2 8
75 5 0 80 3 0 Standing Arm Curls 2 8
80 4 0 85 3 0 Stability Ball Push Ups (Hands on Ball) 1 15
85 3 0 90 2 0 Stability Ball Push Ups (Feet on Ball) 1 15
95 2 0 ***Increase weight 5-10 lbs for each set
Complete Every Set and Every Rep. Mark the weight used on the empty lines. Always use proper lifting form and technique. At the end of each workout, turn
workout sheet in to coach before you leave.
New workouts will be handed out on Monday, JULY 10th.
Week 7: CYCLE III July 10-14 NAME: 0
Week 8: CYCLE III July 17-21 Week 10
Week 9: CYCLE III July 24-28 GRADE:
Strength Testing July 31-Aug. 4 0
2006 BOYERTOWN FOOTBALL
Off-Season Strength/Conditioning Program
"A NEW ATTITUDE"
LINEMEN WORKOUT
MONDAY WEDNESDAY
BENCH PWR CLEAN SQUAT INCLINE
MAX: 0 MAX: 0 MAX: 0 MAX: 0
% REPS WT. % REPS WT. % REPS WT. % REPS WT.
75 4 0 75 5 0 75 4 0 75 4 0
80 3 0 80 4 0 80 3 0 80 3 0
85 3 0 85 3 0 85 3 0 85 3 0
95 2 0 90 2 0 95 2 0 95 2 0
100 2 0 95 2 0 100 2 0 100 2 0
AUXILIARY LIFTS AUXILIARY LIFTS
SETS REPS WT. WT. WT. SETS REPS WT. WT. WT.
Bench Step-Ups w/ Dumbbell 2 x 10 each leg Single Arm Dumbbell Rows 2 8
Reverse Grip Lat Pulldowns 2 8 Dumbbell Neider Press 2 8
Tricep Pushdowns 2 8 St. Ball DB Shoulder Press 2 8
Around the World 2 x 25 each side Seated Good Mornings (Barbell) 2 8
w/ med ball-St. Ball ***Increase weight 5-10 lbs for each set
***Increase weight 5-10 lbs for each set

THURSDAY or FRIDAY
BENCH PWR CLEAN AUXILIARY LIFTS
MAX: 0 MAX: 0 SETS REPS WT. WT. WT.
% REPS WT. % REPS WT. Upright Rows (Barbell) 2 8
75 4 0 75 4 0 Dumbbell Lunges 2 8
80 3 0 80 3 0 (Lead foot then Back foot on Bench)
85 3 0 85 3 0 Seated St. Ball Dumbell Curls 2 8
90 2 0 95 2 0 Straight-Leg Deadlift 2 8
95 2 0 100 3 0 ***Increase weight 5-10 lbs for each set
Complete Every Set and Every Rep. Mark the weight used on the empty lines. Always use proper lifting form and technique. At the end of each workout, turn
workout sheet in to coach before you leave.
STRENGTH TESTING WILL BEGIN ON MONDAY, JULY 31st