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workouts

workouts

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Published by Michael Schearer

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Published by: Michael Schearer on Nov 17, 2008
Copyright:Attribution Non-commercial

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2003 REDSHIRT FOOTBALL
WEEK 1
DAY 1
DAY 3
BENCH PRESS 101
INCLINE 101
1.) BENCH PRESS
1.) INCLINE PRESS
12
12
12
12
10
10
10
10
2.) DB INCLINE
2.) PUSH UPS
10
10
10
LINE = 30 SKILL = 40
3.) FRONT LATERALS
3.) DB SHOULDER PRESS
12
12
12
10
10
10
4.) BRAINCRUSHERS
4.) BENCH DIPS
10
10
10
10
15
15
15
5.) FLYES
5.) SIDE LATERALS
10
10
10
12
12
12
DAY 2
DAY 4
SQUAT 101
FRONT SQUAT 101
1.) BACK SQUAT
1.) FRONT SQUAT
10
10
10
10
6
6
6
6
2.) DB LUNGE
2.) DB STEP UPS
10
10
10
8
8
8
3.) DB ROW
3.) BENT ROW
12
12
12
10
10
10
4.) BB SHRUG
4.) HYPEREXTENSIONS
15
15
15
12
12
12
5.) DB CURLS
5.) DB HAMMER CURLS
12
12
12
10
10
10
SUMMER 2003 / HIGH SCHOOL FOOTBALL
WEEK 2
DAY 1
DAY 3
1.) POWER CLEAN PULL TO POWER CLEAN
1.) PUSH PRESS
4
4
4
4
5
5
4
4
2.) DB POWER SHRUGS
2.) 40 REPS OF BENCH PRESS @ 70%
5
5
5
5
(IN AS FEW SETS AS POSSIBLE)
3.) CLOSE GRIP INCLINE
3.) DIPS
10
8
8
LINE = 28
SKILL = 32
4.) ROPE PUSH UPS
4.) PLATE PUSH OUT - SUPERSET W/
LINE = 20
SKILL = 30
RUSSIAN TWIST
8
8
8
5.) DB TRICEP PRESS
10
10
10
5.) FLYES ON BALANCE BALL
10
10
10
DAY 2
DAY 4
1.) 1 LEGGED DB SQUAT
1.) HANG SNATCH TO OVERHEAD SQUAT
8
8
8
3
3
3
3
2.) BB COMPLEX
2.) BACK SQUAT
A.) SQUAT TO PRESS
15
12
10

8
B.) GOOD MORNING
C.) BENT ROW
D.) RDL

3.) BB COMPLEX
E.) CURL
A.) SQUAT TO PRESS
3 REPS OF EACH = 1 CYCLE
B.) GOOD MORNING
3 CYCLES = 1 SET
C.) BENT ROW
PERFORM 3 TOTAL SETS
D.) RDL
SET 1
SET 2
SET 3

E.) CURL
5 REPS OF EACH = 1 CYCLE
2 CYCLES = 1 SET

3.) DB PULLOVERS SUPERSET W/
PERFORM 3 TOTAL SETS
MB WOOD CHOPPERS
SET 1
SET 2
SET 3
10
10
10
VOLLEYBALL / GIRLS B- BALL WORKOUT
WEEK 1
WEEK 3
DAY 1
SET 3
SET 2
SET 1
DAY 1
SET 1
SET 2
SET 3
SET 4
HANG SNATC
H
/ 6
/ 6
/ 6
HANG SNATC
H
BELOW KNEE
/ 5
/ 5
/ 5
PUSH PRESS
/ 6
/ 6
/ 6
PUSH PRESS
/ 5
/ 5
/ 5
BRAIN CRUS
H E R S
/ 15
/ 15
BRAIN CRUS
H E R S
/ 12
/ 12
/ 12
PULLDOWNS(
F R O N T
)
/ 15
/ 15
PULLDOWNS
(R E V .)
/ 15
/ 15
SIDE LATERA
L S
/ 15
/ 15
FRONT LATE
R A L S
/ 15
/ 15
/ 12
GLUTE/HAM
R A IS E
/ 15
/ 15
GLUTE/HAM
R A IS E
/ 15
/ 15
AB WORK
20
20
AB WORK
25
25
25
DAY 2
DAY 2
SQUAT
/ 15
/ 15
/ 15
SQUAT
/ 12
/ 12
/ 12
INCLINE
/ 15
/ 15
/ 15
INCLINE
/ 12
/ 12
/ 12
LEG EXETNSI
O N
/ 15
/ 15
LEG EXETNSI
O N
/ 15
/ 15
LEG CURL
/ 20
/ 20
LEG CURL
/ 15
/ 15
/ 15
I LEGGED CAL
V E
/ 12
/ 12
I LEGGED CA
LV E
/ 12
/ 12
DAY 3
DAY 3
HANG CLEAN
/ 6
/ 6
/ 6
HANG CLEAN
/ 5
/ 5
/ 5
PUSH PRESS
/ 6
/ 6
/ 6
PUSH PRESS
/ 5
/ 5
/ 5
PULLDOWNS(
F R O N T
)
/ 15
/ 15
PULLDOWNS
(R E V .)
/ 15
/ 15
SIDE LATERA
L S
/ 15
/ 15
FRONT LATE
R A L S
/ 15
/ 15
GLUTE/HAM
R A IS E
15
15
HYPEREXTE
N S IO N S
15
15
AB WORK
22
20
AB WORK
25
25
25
DAY 4
DAY 4
D.B. BENCH
15
15
15
D.B. BENCH
15
15
15
SQUAT
15
15
15
SQUAT
12
12
12
S.L.D
20
20
S.L.D
15
15
15
LEG CURL
22
20
LEG CURL
15
15
LEG EXETNSI
O N
17
15
LEG EXETNSI
O N
12
12
1 LEGGEG C
A L V E
24
22
1 LEGGEG C
A L V E
15
15
WEEK 2
WEEK 4
DAY 1
DAY 1
HANG SNATC
H
/ 6
/ 6
/ 5
HANG SNATC
H
BELOW KNEE
/ 5
/ 5
/ 5
PUSH PRESS
/ 6
/ 6
/ 5
PUSH PRESS
/ 6
/ 6
/ 6
BRAIN CRUS
H E R S
/ 15
/ 12
BRAIN CRUS
H E R D .B .
/ 15
/ 15
PULLDOWNS(
F R O N T
)
/ 15
/ 12
PULLDOWNS
(R E V .)
/ 12
/ 10
SIDE LATERA
L S
/ 15
/ 12
FRONT LATE
R A L S
/ 12
/ 12
GLUTE/HAM
R A IS E
/ 15
/ 15
ROT. CUFF C
IR C U IT
/ 10
/ 10
AB WORK
22
22
AB WORK
28
28
DAY 2
DAY 2
SQUAT
/ 15
/ 15
/ 12
SQUAT
/ 12
/ 12
/ 10
INCLINE
/ 15
/ 15
/ 12
INCLINE D.B.
/ 15
/ 15
/ 15
LEG EXETNSI
O N
/ 15
/ 15
LEGEXETNSI
ON 1 LEG
/ 15
/ 15
LEG CURL
/ 20
/ 20
LEG CURL 1 L
E G
/ 15
/ 15
I LEGGED CAL
V E
/ 12
/ 12
I LEGGED CA
LV E
/ 12
/ 12
DAY 3
DAY 3
HANG CLEAN
/ 6
/ 6
/ 4
HANG CLEAN
/ 5
/ 5
/ 5
PUSH PRESS
/ 6
/ 6
/ 4
PUSHPRESS
S P L IT L E G
/ 6
/ 6
/ 6
PULLDOWNS(
F R O N T
)
/ 12
/ 12
PULLDOWNS
(R E V .)
/ 12
/ 10
SIDE LATERA
L S
/ 12
/ 12
FRONT LATE
R A L S
/ 12
/ 12
GLUTE/HAM
R A IS E
15
15
ROT. CUFF C
IR C U IT
10
10
AB WORK
22
22
AB WORK
22
20
DAY 4
DAY 4
D.B. BENCH
15
12
12
D.B. BENCH
15
15
15
SQUAT
15
12
12
FRONT SQUA
T
12
12
S.L.D
15
15
S.L.D
12
12
12
LEG CURL
18
18
LEG CURL
12
12
LEG EXETNSI
O N
17
15
LUNGES
15
15
15
1 LEGGED CA
LV E
25
25
1 LEGGED C
A L V E
15
15
WEEK 5
DAY 1
SET 1
SET 2
SET 3
SET 4
SNATCH
BELOW KNEE
/ 5
/ 5
/ 5
PUSH PRESS
/ 5
/ 5
/ 5
BRAIN CRUS
H E R S
/ 12
/ 12
/ 12
D.B. PULLOV
E R S
/ 15
/ 15
FRONT LATE
R A L S
/ 15
/ 15
/ 12
ROT. CUFF CI
R C U IT
/ 15
/ 15
AB WORK
25
25
25
DAY 2
SQUAT
/ 12
/ 12
/ 12
INCLINE D.B.
/ 12
/ 12
/ 12
LEG X(1 LEG)
/ 15
/ 15
LEG CURL (1
LE G )
/ 15
/ 15
/ 15
I LEGGED CAL
V E
/ 12
/ 12
DAY 3
HANG CLEAN
/ 5
/ 5
/ 5
PUSH PRESS
/ 5
/ 5
/ 5
D.B. ROW
/ 15
/ 15
FRONT LATE
R A L S
/ 15
/ 15
HYPEREXTE
N S IO N S
15
15
AB WORK
25
25
25
DAY 4
D.B. BENCH
15
15
15
SQUAT
12
12
12
S.L.D
15
15
15
LEG CURL
15
15
LEG EXETNSI
O N
12
12
1 LEGGEG C
A L V E
15
15
WEEK 6
DAY 1
HANG SNATC
H
BELOW KNEE
/ 5
/ 5
/ 5
PUSH PRESS
/ 6
/ 6
/ 6
BRAIN CRUS
H E R D .B .
/ 15
/ 15
PULLDOWNS(
R E V .)
/ 12
/ 10
FRONT LATE
R A L S
/ 12
/ 12
ROT. CUFF CI
R C U IT
/ 10
/ 10
AB WORK
28
28
DAY 2
SQUAT
/ 12
/ 12
/ 10
INCLINE D.B.
/ 15
/ 15
/ 15
LEGEXETNSI
ON 1 LEG
/ 15
/ 15
LEG CURL 1 L
E G
/ 15
/ 15
I LEGGED CAL
V E
/ 12
/ 12
DAY 3
HANG CLEAN
/ 5
/ 5
/ 5
PUSHPRESS
S P L IT L E G
/ 6
/ 6
/ 6
PULLDOWNS(
R E V
.
)
/ 12
/ 10
FRONT LATE
R A L S
/ 12
/ 12
ROT. CUFF CI
R C U IT
10
10
AB WORK
22
20
DAY 4
D.B. BENCH
15
15
15
FRONT SQUA
T
12
12
S.L.D
12
12
12
LEG CURL
12
12
LUNGES
15
15
15
1 LEGGED CA
LV E
15
15

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