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Monday
Lift: Legs
- • Squat, 1×5-8
- • Leg Extension, 2×8-12
- • Leg Curl, 2×8-12
- • Calves, 2×10-15
Core: Captain's Chair
- • Left Side, 1×20
- • Right Side, 1×20
- • Straight Leg, 1×20
Cardio: Track
- • 20-30 min, Shuttle Sprinting
Flexibility: Modified Stretch
- • Hamstrings
- • Quads
- • Upper Back & Arms
- • Shoulders & Trunk
Tuesday
Lift: Push
- • Bench Press, 1×5-8
- • Incline Press, 2×8-12
- • Shoulder Press 2×8-12
- • Triceps Pulldown 2×8-12
- • Rotator Cuff Series
Cardio: Cross-Training
- • 30 min Stationary Bike
Core: Abdominal Crunches
- • Ab Bench, 1×100
Wednesday
Lift: Pull
- • Cable Straight Back Row, 1×5-8
- • Lat Pulls, 2×8-12
- • Upright Row, 2×8-12
- • Biceps Curl, 3×8-12, Drop Sets
Thursday
Lift: Legs
- • Squat, 1×5-8
- • Leg Extension, 2×8-12
- • Leg Curl, 2×8-12
- • Calves, 2×10-15
Core: Captain's Chair
- • Left Side, 1×20
- • Right Side, 1×20
- • Straight Leg, 1×20
Cardio: Track
- • 20-30 min, Shuttle Sprinting
Flexibility: Modified Stretch
- • Hamstrings
- • Quads
- • Upper Back & Arms
- • Shoulders & Trunk
Friday
Lift: Push
- • Bench Press, 1×5-8
- • Incline Press, 2×8-12
- • Shoulder Press 2×8-12
- • Triceps Pulldown 2×8-12
- • Rotator Cuff Series
Cardio: Cross-Training
- • 30 min Stationary Bike
Core: Abdominal Crunches
- • Ab Bench, 1×100
Saturday
Lift: Pull
- • Cable Straight Back Row, 1×5-8
- • Lat Pulls, 2×8-12
- • Upright Row, 2×8-12
- • Biceps Curl, 3×8-12, Drop Sets
Cardio: Track
- • 20 min, Jogging
- • 10-15 min, Progressive Sprints
Sunday
Off Day
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