Weight lifting class

WO 1 Bench = Tricep emphasis

�Have To Phase� We will pick aux lifts together

Week 1-2

WO1

Fall warm up in hallway

1.Bench Press-  8-6-4

2. _________ (Chest 2) 3 sets 6-8 reps (same weight)

3._________ (Chest 3) 3 sets 6-8 reps (same weight)

4. Aux back ___________ 3Sets 6-8 reps

5. Aux SH __________ 3 sets 8-10 reps

6. DB Push Jerk 2 sets 10 reps

7. Boys- Dips Girls Reverse Dips 3 sets 6-8 reps

8. ________(Tricep 2)  8-6-4 (Move up weight each set)

9. ________(Tricep 3) 3 sets 6-8 reps (same weight)

10. Aux Abs- 5 min

11.Aux Forearms- you choose 1 ex—3sets 15 reps

12. Aux Calves—(either on machine or db�s) 3 sets 12-15 reps

 

 

	Wt	Reps	Wt	Reps	Wt	Reps		Wt	Reps	Wt	Reps	Wt	Reps
1							1
2							2
3							3
4							4
5							5
6							6
7							7
8							8
9							9
10							10
11							11
12							12

________________________________________________________________________________________________

___ Week 3-4

WO1

Fall warm up in hallway

Weights (try to move up 5-10 lbs on all lifts) 4 sets

1.Bench Press-  8-6-4 -2

2. _________ (Chest 2) 4 sets 6-8 reps (same weight)

3._________ (Chest 3) 4 sets 6-8 reps (same weight)

4. Aux back ___________ 3Sets 6-8 reps

5. Aux SH __________ 3 sets 8-10 reps

6. DB Push Jerk 2 sets 10 reps

7. Boys- Dips Girls Reverse Dips 4 sets 6-8 reps

8. ________(Tricep 2)  8-6-4-2 (Move up weight each set)

9. ________(Tricep 3) 4 sets 6-8 reps (same weight)

10. Aux Abs- 5 min

11.Aux Forearms- you choose 1 ex—3sets 15 reps

12. Aux Calves—(either on machine or db�s) 3 sets 12-15 reps

 

 

________________________________________________________________________________________

 

	Wt	Reps	Wt	Reps	Wt	Reps	Wt	Reps		Wt	Reps	Wt	Reps	Wt	Reps	Wt	Reps
1									1
2									2
3									3
4									4
5									5
6									6
7									7
8									8
9									9
10									10
11									11
12									12

_______________________________________________________________________________________________

Week 5-6

WO1

Fall warm up in hallway

1.Bench Press-  8-6-4 -2-6 (move up 5 bs for 1^st 4 sets)

--5^th set same wt as 1^st set

2. _________ (Chest 2) 4 sets 6-8 reps (same weight)

3._________ (Chest 3) 3 sets 6-8 reps (same weight)

4. Aux back ___________ 3Sets 6-8 reps

5. Aux SH __________ 3 sets 8-10 reps

6. DB Push Jerk 2 sets 10 reps

7. Boys- Dips Girls Reverse Dips 4 sets 6-8 reps

8. ________(Tricep 2)  8-6-4-6 (Move up weight each set)

--4^th set go back to 1^st set wt

9. ________(Tricep 3) 3 sets 6-8 reps (same weight)

10. Aux Abs- 5 min

11.Aux Forearms- you choose 1 ex—3sets 15 reps

12. Aux Calves—(either on machine or db�s) 3 sets 12-15 reps

 

____________________________________________________________________________________________

	Wt	Reps	Wt	Reps	Wt	Reps	Wt	Reps	Wt	Reps
1
2
3
4
5
6
7
8
9
10
11
12

 

 

	Wt	Reps	Wt	Reps	Wt	Reps	Wt	Reps	Wt	Reps
1
2
3
4
5
6
7
8
9
10
11
12

 

 

________________________________________________________________________________________________

___ Week 7-8

WO1

Fall warm up in hallway

Week 7 – 3sets   //  Week 8  2 sets

1.Bench Press-  6-4 reps

2. _________ (Chest 2) 3 sets 4-6 reps (same weight)

3._________ (Chest 3) 3 sets 4-6 reps (same weight)

4. Aux back ___________ 3Sets 6-8 reps

5. Aux SH __________ 3 sets 8-10 reps

6. DB Push Jerk 2 sets 10 reps

7. Boys- Dips Girls Reverse Dips 3 sets 4-6 reps

8. ________(Tricep 2)  4-6 reps (same wt)

9. ________(Tricep 3) 3 sets 4-6 reps (same weight)

10. Aux Abs- 5 min

11.Aux Forearms- you choose 1 ex—3sets 15 reps

12. Aux Calves—(either on machine or db�s) 3 sets 12-15 reps

___________________________________________________________________________________________

	Wt	Reps	Wt	Reps	Wt	Reps		Wt	Reps	Wt	Reps	Wt	Reps
1							1
2							2
3							3
4							4
5							5
6							6
7							7
8							8
9							9
10							10
11							11
12							12

 

 

Weight lifting class

WO 2 --  2 Leg explosion emphasis

�Have To Phase� We will pick aux lifts together

Week 1-2                                                                                                                                      

WO2

Fall Warm up in hallway-

1.Squats-  8-6-4  (move up wt 5-10 lbs per side)

2. Cleans boys High pulls girls 8-6-4 (move up wt 2.5 per side)

3 Lunges (bar, db, or 45 degree db) 3 sets 6-8 reps

4. DB step ups 3 sets 8-12 reps (same wt)

5. Glute hams add wt 3 sets 6-8 reps (same wt)

6. SLD�s with weight 3 sets 8-12 reps (same wt)

7. Calf or toe raises 3 sets 8-12 reps (same wt)

8. Push ups with feet up on bench- 3 sets as many as you can do

9. DB Rows- 3sets- 8-12 reps

11. Aux biceps 3 sets 6-8 reps (same wt)

12.Aux Forearms ________ 2 x 15 reps

13. Aux Calves (do a different angle or ex than WO1) 2 x 15 reps

14. Arnold crunches (2 sets of 50)

15. Aux abs on physio ball- 5 min

 

	Wt	Reps	Wt	Reps	Wt	Reps		Wt	Reps	Wt	Reps	Wt	Reps
1							1
2							2
3							3
4							4
5							5
6							6
7							7
8							8
9							9
10							10
11							11
12							12
13							13
14							14
15							15

 

________________________________________________________________________________________________

Week 3-4

WO2

Fall Warm up in hallway-

Move up wt on all lifts

1.Squats-  8-6-4 -2 (move up wt 5-10 lbs per side)

2. Cleans boys High pulls girls 8-6-4-2 (move up wt 2.5 per side)

3 Lunges (bar, db, or 45 degree db) 4 sets 4-6 reps

4. DB step ups 3 sets 8-12 reps (same wt)

5. Glute hams add wt 4 sets 4-6 reps (same wt)

6. SLD�s with weight 3 sets 8-12 reps (same wt)

7. Calf or toe raises 3 sets 8-12 reps (same wt)

8. Push ups with feet up on bench- 3 sets as many as you can do

9. DB Rows- 3sets- 8-12 reps

11. Aux biceps 4 sets 6-8 reps (same wt)

12.Aux Forearms 2 x 15 reps

13. Aux Calves (do a different angle or ex than WO1) 2 sets X 15

14. Arnold crunches (2 sets of 50)

15. Aux abs on physio ball- 5 min

___________________________________________________________________________________________

 

	Wt	Reps	Wt	Reps	Wt	Reps	Wt	Reps		Wt	Reps	Wt	Reps	Wt	Reps	Wt	Reps
1									1
2									2
3									3
4									4
5									5
6									6
7									7
8									8
9									9
10									10
11									11
12									12
13									13
14									14
15									15

 

_______________________________________________________________________________________________

 

Week 5-6

WO2

Fall Warm up in hallway-

1.Squats-  8-6-4-2-6  (move up wt 5-10 lbs per side)

5^th set same wt as 1^st set

2. 2. Cleans boys High pulls girls 6-4-2-4 (move up wt 2.5 per side)

4^th set same wt as 1^st set

3 Lunges (bar, db, or 45 degree db) 4 sets 6-8 reps

4. DB step ups 3 sets 8-12 reps (same wt)

5. Glute hams add wt 3 sets 6-8 reps (same wt)

6. SLD�s with weight 3 sets 8-12 reps (same wt)

7. Calf or toe raises 3 sets 8-12 reps (same wt)

8. Push ups with feet up on bench- 3 sets as many as you can do

9. DB Rows- 3sets- 8-12 reps

11. Aux biceps 4 sets 6-8 reps (same wt)

12.Aux Forearms ________ 2 x 15 reps

13. Aux Calves (do a different angle or ex than WO1) 2 x 15 reps

14. Arnold crunches (2 sets of 50)

15. Aux abs on physio ball- 5 min

____________________________________________________________________________________________

	Wt	Reps	Wt	Reps	Wt	Reps	Wt	Reps	Wt	Reps
1
2
3
4
5
6
7
8
9
10
11
12
13
14
15

 

 

 

 

 

 

	Wt	Reps	Wt	Reps	Wt	Reps	Wt	Reps	Wt	Reps
1
2
3
4
5
6
7
8
9
10
11
12
13
14
15

________________________________________________________________________________________________

Week 7-8

WO2

Fall Warm up in hallway-

Week 7 3sets

Week 8 2 sets

1.Squats-  6-4 

2. Cleans boys High pulls girls 6-4

3 Lunges (bar, db, or 45 degree db) 3 sets 6-8 reps

4. DB step ups 3 sets 8-12 reps (same wt)

5. Glute hams add wt 3 sets 6-8 reps (same wt)

6. SLD�s with weight 3 sets 8-12 reps (same wt)

7. Calf or toe raises 3 sets 8-12 reps (same wt)

8. Push ups with feet up on bench- 3 sets as many as you can do

9. DB Rows- 3sets- 8-12 reps

11. Aux biceps 3 sets 6-8 reps (same wt)

12.Aux Forearms ________ 2 x 15 reps

13. Aux Calves (do a different angle or ex than WO1) 2 x 15 reps

14. Arnold crunches (2 sets of 50)

15. Aux abs on physio ball- 5 min

______________________________________________________________________________________________

	Wt	Reps	Wt	Reps	Wt	Reps		Wt	Reps	Wt	Reps	Wt	Reps
1							1
2							2
3							3
4							4
5							5
6							6
7							7
8							8
9							9
10							10
11							11
12							12
13							13
14							14
15							15

 

Weight lifting class

WO 3 --  Back, Shoulders, Biceps emphasis

�Have To Phase� We will pick aux lifts together

Week 1-2                                                                                                                                      

WO3

Fall Warm up in hallway- 

1.Pull ups or Lat pulls  wide-  8-6-4  (move up 1 slot for lat pulls for each set)

2. _________ (Back 2- Chin ups, close grip lat pulls, rows) 8-6-4 on rows and pulls go up 1 slot each set

3 __________ (Back 3 rows, db rows, body row) 3 sets same wt – 6-10 reps

4. Aux Chest 1 (Incline bench for boys and bench press for girls) 3 sets 6-8 reps

5. Aux Chest2 (flies, db press, pec deck_ 3 sets 8-10 reps

6. _________(Shoulder 1 shrugs, scaptions, pinky raises) 3 sets 6-8 reps same wt

7. _________(Shoulder 2 scaptions, pinky raises, T�s, W�s) light wt 3 sets 8-12 reps

8. _______Aux shoulders (T�s and W�s for baseball and softball players) very light wt- 12-15 reps

9. Bar biceps- 3 sets 6-8 reps (same weight)

10. Hammer Curls- 3 sets 6-10 reps

11. Iso curls or cable curls 3 sets 6-10 reps

12.Forearm curls 3 sets 6-10 reps

13. Finger roll forearm curls 3 sets 6-10 rep

14. Planks (4 sets of 30 seconds)

15. Aux abs- with med balls- 3 min

 

	Wt	Reps	Wt	Reps	Wt	Reps		Wt	Reps	Wt	Reps	Wt	Reps
1							1
2							2
3							3
4							4
5							5
6							6
7							7
8							8
9							9
10							10
11							11
12							12
13							13
14							14
15							15

______________________________________________________________________________________________

Week 3-4

WO3

Fall Warm up in hallway

Move up wt on all lifts

1.Pull ups or Lat pulls  wide-  8-6-4-6 (move up 1 slot for lat pulls for each set/last set same wt as 1^st set)

2. _________ (Back 2- Chin ups, close grip lat pulls, rows) same as #1 8-6-4-6

3 __________ (Back 3 rows, db rows, body row) 3 sets 6-8 reps

4. Aux Chest 1 (Incline bench for boys and bench press for girls) 3 sets 6-8 reps

5. Aux Chest2 (flies, db press, pec deck_ 3 sets 8-10 reps

6. _________(Shoulder 1 shrugs, scaptions, pinky raises) 3 sets 6-8 reps same wt

7. _________(Shoulder 2 scaptions, pinky raises, T�s, W�s) light wt 3 sets 8-12 reps

8. _______Aux shoulders (T�s and W�s for baseball and softball players) very light wt- 12-15 reps

9. Bar biceps- 3 sets 6-8 reps (same weight)

10. Hammer Curls- 3 sets 6-10 reps

11. Iso curls or cable curls 3 sets 6-10 reps

12.Forearm curls 3 sets 6-10 reps

13. Finger roll forearm curls 3 sets 6-10 reps

14. Planks (4 sets of 30 seconds)

15. Aux abs- with med balls- 3 min

 

___________________________________________________________________________________________

 

	Wt	Reps	Wt	Reps	Wt	Reps	Wt	Reps		Wt	Reps	Wt	Reps	Wt	Reps	Wt	Reps
1									1
2									2
3									3
4									4
5									5
6									6
7									7
8									8
9									9
10									10
11									11
12									12
13									13
14									14
15									15

 

_______________________________________________________________________________________________

 

Week 5-6

WO3

Fall Warm up in hallway

1.Pull ups or Lat pulls  wide- 10- 8-6-4-6 (move up 1 slot for lat pulls for each set/last set same wt as 1^st set)

2. _________ (Back 2- Chin ups, close grip lat pulls, rows) same as #1 8-6-4-6

3 __________ (Back 3 rows, db rows, body row) 3 sets 6-8 reps

4. Aux Chest 1 (Incline bench for boys and bench press for girls) 3 sets 6-8 reps

5. Aux Chest2 (flies, db press, pec deck_ 3 sets 8-10 reps

6. _________(Shoulder 1 shrugs, scaptions, pinky raises) 4 sets 6-8 reps same wt

7. _________(Shoulder 2 scaptions, pinky raises, T�s, W�s) light wt 3 sets 8-12 reps

8. _______Aux shoulders (T�s and W�s for baseball and softball players) very light wt- 12-15 reps

9. Bar biceps- 4 sets  8-6-4-6 (1^st 3 sets move up 2.5 lbs each side)

10. Hammer Curls- 3 sets 6-10 reps

11. Iso curls or cable curls 3 sets 6-10 reps

12.Forearm curls 3 sets 6-10 reps

13. Finger roll forearm curls 3 sets 6-10 reps

14. Planks (4 sets of 30 seconds)

15. Aux abs- with med balls- 3 min

 

____________________________________________________________________________________________

	Wt	Reps	Wt	Reps	Wt	Reps	Wt	Reps	Wt	Reps
1
2
3
4
5
6
7
8
9
10
11
12
13
14
15

 

 

 

 

 

 

	Wt	Reps	Wt	Reps	Wt	Reps	Wt	Reps	Wt	Reps
1
2
3
4
5
6
7
8
9
10
11
12
13
14
15

________________________________________________________________________________________________

Week 7-8

WO3

Fall Warm up in hallway

Week 7 3sets

Week 8 2 sets

1.Pull ups or Lat pulls  wide-  8-6-4 (move up 1 slot for lat pulls for each set)

2. _________ (Back 2- Chin ups, close grip lat pulls, rows)  8-6-4

3 __________ (Back 3 rows, db rows, body row) 3 sets 6-8 reps

4. Aux Chest 1 (Incline bench for boys and bench press for girls) 3 sets 6-8 reps

5. Aux Chest2 (flies, db press, pec deck_ 3 sets 8-10 reps

6. _________(Shoulder 1 shrugs, scaptions, pinky raises) 3 sets 6-8 reps same wt

7. _________(Shoulder 2 scaptions, pinky raises, T�s, W�s) light wt 3 sets 8-12 reps

8. _______Aux shoulders (T�s and W�s for baseball and softball players) very light wt- 12-15 reps

9. Bar biceps- 3 sets  8-6-4 (1^st 3 sets move up 2.5 lbs each side)

10. Hammer Curls- 3 sets 6-10 reps

11. Iso curls or cable curls 3 sets 6-10 reps

12.Forearm curls 3 sets 6-10 reps

13. Finger roll forearm curls 3 sets 6-10 reps

14. Planks (4 sets of 30 seconds)

15. Aux abs- with med balls- 3 min

 

 

______________________________________________________________________________________________

	Wt	Reps	Wt	Reps	Wt	Reps		Wt	Reps	Wt	Reps	Wt	Reps
1							1
2							2
3							3
4							4
5							5
6							6
7							7
8							8
9							9
10							10
11							11
12							12
13							13
14							14
15							15