Arlington High Football

Strength and Conditioning Schedule
The rewards of Total Commitment do not come instantaneously, but the rewards come after a lot of
sacrifice, effort, disappointment, and heartache. However, the real rewards for Total Commitment will last
a lifetime!!!
WEEK 1
Set your goals high, and don't stop till you get there!!!
“Championships are made when the stands are empty!!!”
Monday
Bench Press
12x _________ 12x _________ 12x _________ 12x ___________
Incline Bench (Dumbbell)

12x _________ 12x _________ 12x _________

Power Cleans

12x _________ 12x _________ 12x _________ 12x ___________

Hex-Bar Dead Lift

12x _________ 12x _________ 12x _________ 12x ___________

Lat Pulldowns

12x _________ 12x _________ 12x _________ 12x ___________

Chest Fly—3 sets of 10 ___________
Dips-3 sets-As many as you can each set
Wednesday
Parallel Squat

12x _________ 12x _________ 12x _________ 12x ___________

Lunges (each leg)

10x _________ 10x _________ 10x _________ 10x ___________

Power Cleans

12x _________ 12x _________ 12x _________ 12x ___________

Step-Ups on the Box (each leg)

10x _________ 10x _________ 10x _________ 10x ___________

Military Press (Shoulders)

12x _________ 12x _________ 12x _________ 12x ___________

Bicep Curls-3 sets of 12
Friday
Bench Press

12x _________ 12x _________ 12x _________ 12x ___________

Incline Bench (Dumbbell)

12x _________ 12x _________ 12x _________

Parallel Squat

12x _________ 12x _________ 12x _________ 12x ___________

Hex-Bar Dead Lift

12x _________ 12x _________ 12x _________ 12x ___________

Lat Pulldowns

12x _________ 12x _________ 12x _________ 12x ___________

Close-Grip Bench Press—3 Sets of 10 ____________
Dips-3 sets-As many as you can each set

the real rewards for Total Commitment will last a lifetime!!! Monday Bench Press WEEK 2 Set your goals high. effort. and heartache. but the rewards come after a lot of sacrifice. However.Arlington High Football Strength and Conditioning Schedule The rewards of Total Commitment do not come instantaneously. and don't stop till you get there!!! “Championships are made when the stands are empty!!!” 12x _________ 12x _________ 12x _________ 12x ___________ Incline Bench (Dumbbell) 12x _________ 12x _________ 12x _________ Power Cleans 12x _________ 12x _________ 12x _________ 12x ___________ Hex-Bar Dead Lift 12x _________ 12x _________ 12x _________ 12x ___________ Lat Pulldowns 12x _________ 12x _________ 12x _________ 12x ___________ Chest Fly—3 sets of 10 __________ Dips-3 sets-As many as you can each set Wednesday Parallel Squat 12x _________ 12x _________ 12x _________ 12x ___________ Lunges (each leg) 10x _________ 10x _________ 10x _________ 10x ___________ Power Cleans 12x _________ 12x _________ 12x _________ 12x ___________ Step-Ups on the Box (each leg) 10x _________ 10x _________ 10x _________ 10x ___________ Military Press (Shoulders) 12x _________ 12x _________ 12x _________ 12x ___________ Bicep Curls-3 sets of 12 Friday Bench Press 12x _________ 12x _________ 12x _________ 12x ___________ Incline Bench (Dumbbell) 12x _________ 12x _________ 12x _________ Parallel Squat 12x _________ 12x _________ 12x _________ 12x ___________ Hex-Bar Dead Lift 12x _________ 12x _________ 12x _________ 12x ___________ Lat Pulldowns 12x _________ 12x _________ 12x _________ 12x ___________ Close-Grip Bench Press—3 Sets of 10 __________ Dips-3 sets-As many as you can each set . disappointment.

Arlington High Football Strength and Conditioning Schedule The rewards of Total Commitment do not come instantaneously. and don't stop till you get there!!! “Championships are made when the stands are empty!!!” 10x _________ 10x _________ 10x _________ 10x ___________ Incline Bench (Dumbbell) 10x _________ 10x _________ 10x _________ Power Cleans 10x _________ 10x _________ 10x _________ 10x ___________ Hex-Bar Dead Lift 10x _________ 10x _________ 10x _________ 10x ___________ Lat Pulldowns 10x _________ 10x _________ 10x _________ 10x ___________ Dips-3 sets-As many as you can each set Wednesday Parallel Squat 10x _________ 10x _________ 10x _________ 10x ___________ Lunges (each leg) 10x _________ 10x _________ 10x _________ 10x ___________ Power Cleans 10x _________ 10x _________ 10x _________ 10x ___________ Step-Ups on the Box (each leg) 10x _________ 10x _________ 10x _________ 10x ___________ Military Press (Shoulders) 10x _________ 10x _________ 10x _________ 10x ___________ Chest Fly—3 Sets of 10 __________ Bicep Curls-3 sets of 12 Friday Bench Press 10x _________ 10x _________ 10x _________ 10x ___________ Incline Bench (Dumbbell) 10x _________ 10x _________ 10x _________ Parallel Squat 10x _________ 10x _________ 10x _________ 10x ___________ Hex-Bar Dead Lift 10x _________ 10x _________ 10x _________ 10x ___________ Lat Pulldowns 10x _________ 10x _________ 10x _________ 10x ___________ Close-Grip Bench Press—3 Sets of 10 __________ Dips-3 sets-As many as you can each set . the real rewards for Total Commitment will last a lifetime!!! Monday Bench Press WEEK 3 Set your goals high. However. effort. and heartache. but the rewards come after a lot of sacrifice. disappointment.

effort. However. disappointment. and don't stop till you get there!!! “Championships are made when the stands are empty!!!” 10x _________ 10x _________ 10x _________ 10x ___________ Incline Bench (Dumbbell) 10x _________ 10x _________ 10x _________ Power Cleans 10x _________ 10x _________ 10x _________ 10x ___________ Hex-Bar Dead Lift 10x _________ 10x _________ 10x _________ 10x ___________ Lat Pulldowns 10x _________ 10x _________ 10x _________ 10x ___________ Chest Fly—3 Sets of 10 __________ Dips-3 sets-As many as you can each set Wednesday Parallel Squat 10x _________ 10x _________ 10x _________ 10x ___________ Lunges (each leg) 10x _________ 10x _________ 10x _________ 10x ___________ Power Cleans 10x _________ 10x _________ 10x _________ 10x ___________ Step-Ups on the Box (each leg) 10x _________ 10x _________ 10x _________ 10x ___________ Military Press (Shoulders) 10x _________ 10x _________ 10x _________ 10x ___________ Bicep Curls-3 sets of 10 Friday Bench Press 10x _________ 10x _________ 10x _________ 10x ___________ Incline Bench (Dumbbell) 10x _________ 10x _________ 10x _________ Parallel Squat 10x _________ 10x _________ 10x _________ 10x ___________ Hex-Bar Dead Lift 10x _________ 10x _________ 10x _________ 10x ___________ Lat Pulldowns 10x _________ 10x _________ 10x _________ 10x ___________ Close-Grip Bench Press—3 Sets of 10 __________ Dips-3 sets-As many as you can each set . and heartache.Arlington High Football Strength and Conditioning Schedule The rewards of Total Commitment do not come instantaneously. but the rewards come after a lot of sacrifice. the real rewards for Total Commitment will last a lifetime!!! Monday Bench Press WEEK 4 Set your goals high.

effort. and don't stop till you get there!!! “Championships are made when the stands are empty!!!” 8x _________ 8x _________ 8x _________ 8x ___________ Incline Bench (Dumbbell) 8x _________ 8x _________ 8x _________ Power Cleans 8x _________ 8x _________ 8x _________ 8x ___________ Hex-Bar Dead Lift 8x _________ 8x _________ 8x _________ 8x ___________ Lat Pulldowns 8x _________ 8x _________ 8x _________ 8x ___________ 8x _________ 8x _________ 8x ___________ Chest Fly—3 Sets of 10 __________ Dips-3 sets-As many as you can each set Wednesday Parallel Squat 8x _________ Lunges (each leg) 10x _________ 10x _________ 10x _________ 10x ___________ Power Cleans 8x _________ Step-Ups on the Box (each leg) 10x _________ 10x _________ 10x _________ 10x ___________ Military Press (Shoulders) 8x _________ 8x _________ 8x _________ 8x ___________ Friday Bench Press 8x _________ 8x _________ 8x _________ 8x ___________ Incline Bench (Dumbbell) 8x _________ 8x _________ 8x _________ Parallel Squat 8x _________ 8x _________ 8x _________ 8x ___________ Hex-Bar Dead Lift 8x _________ 8x _________ 8x _________ 8x ___________ Lat Pulldowns 8x _________ 8x _________ 8x _________ 8x ___________ 8x _________ 8x _________ 8x ___________ Bicep Curls-3 sets of 10 Close Grip Bench Press—3 Sets of 8 __________ Dips-3 sets-As many as you can each set .Arlington High Football Strength and Conditioning Schedule The rewards of Total Commitment do not come instantaneously. the real rewards for Total Commitment will last Monday Bench Press WEEK 5 Set your goals high. However. but the rewards come after a lot of sacrifice. and heartache. disappointment.

However. and don't stop till you get there!!! “Championships are made when the stands are empty!!!” 8x _________ 8x _________ 8x _________ 8x ___________ Incline Bench (Dumbbell) 8x _________ 8x _________ 8x _________ Power Cleans 8x _________ 8x _________ 8x _________ 8x ___________ Hex-Bar Dead Lift 8x _________ 8x _________ 8x _________ 8x ___________ Lat Pulldowns 10x _________ 10x _________ 10x _________ 10x ___________ Chest Fly—3 Sets of 10 __________ Dips-3 sets-As many as you can each set Wednesday Parallel Squat 8x _________ Lunges (each leg) 10x _________ 10x _________ 10x _________ 10x ___________ Power Cleans 8x _________ Step-Ups on the Box (each leg) 10x _________ 10x _________ 10x _________ 10x ___________ Military Press (Shoulders) 8x _________ 8x _________ 8x _________ 8x ___________ Friday Bench Press 8x _________ 8x _________ 8x _________ 8x ___________ Incline Bench (Dumbbell) 8x _________ 8x _________ 8x _________ Parallel Squat 8x _________ 8x _________ 8x _________ 8x ___________ Hex-Bar Dead Lift 8x _________ 8x _________ 8x _________ 8x ___________ Lat Pulldowns 10x _________ 10x _________ 10x _________ 10x ___________ 8x _________ 8x _________ 8x _________ 8x _________ 8x ___________ 8x ___________ Bicep Curls-3 sets of 10 Close-Grip Bench Press—3 Sets of 8 __________ Dips-3 sets-As many as you can each set .Arlington High Football Strength and Conditioning Schedule The rewards of Total Commitment do not come instantaneously. disappointment. but the rewards come after a lot of sacrifice. effort. the real rewards for Total Commitment will last Monday Bench Press WEEK 6 Set your goals high. and heartache.

and heartache. However.Arlington High Football Strength and Conditioning Schedule The rewards of Total Commitment do not come instantaneously. and don't stop till you get there!!! “Championships are made when the stands are empty!!!” Monday Bench Press 6x _________ 6x _________ 6x _________ 6x ___________ Incline Bench (Dumbbell) 6x _________ 6x _________ 6x _________ Power Cleans 6x _________ 6x _________ 6x _________ 6x ___________ Hex-Bar Dead Lift 6x _________ 6x _________ 6x _________ 6x ___________ Lat Pulldowns 6x _________ 6x _________ 6x _________ 6x ___________ 6x _________ 6x _________ 6x ___________ Chest Fly—3 Sets of 10 __________ Dips-3 sets-As many as you can each set Wednesday Parallel Squat 6x _________ Lunges (each leg) 10x _________ 10x _________ 10x _________ 10x ___________ Power Cleans 6x _________ Step-Ups on the Box (each leg) 10x _________ 10x _________ 10x _________ 10x ___________ Military Press (Shoulders) 6x _________ 6x _________ 6x _________ 6x ___________ Friday Bench Press 6x _________ 6x _________ 6x _________ 6x ___________ Incline Bench (Dumbbell) 6x _________ 6x _________ 6x _________ Parallel Squat 6x _________ 6x _________ 6x _________ 6x ___________ Hex-Bar Dead Lift 6x _________ 6x _________ 6x _________ 6x ___________ Lat Pulldowns 6x _________ 6x _________ 6x _________ 6x ___________ 6x _________ 6x _________ 6x ___________ Bicep Curls-3 sets of 10 Close-Grip Bench Press—3 Sets of 6 ________ Dips-3 sets-As many as you can each set . disappointment. but the rewards come after a lot of sacrifice. effort. the real rewards for Total Commitment will last WEEK 7 Set your goals high.

and heartache. disappointment. effort. and don't stop till you get there!!! “Championships are made when the stands are empty!!!” Monday Bench Press 6x _________ 6x _________ 6x _________ 6x ___________ Incline Bench (Dumbbell) 6x _________ 6x _________ 6x _________ Power Cleans 6x _________ 6x _________ 6x _________ 6x ___________ Hex-Bar Dead Lift 6x _________ 6x _________ 6x _________ 6x ___________ Lat Pulldowns 6x _________ 6x _________ 6x _________ 6x ___________ 6x _________ 6x _________ 6x ___________ Chest Fly—3 Sets of 10 Dips-3 sets-As many as you can each set Wednesday Parallel Squat 6x _________ Lunges (each leg) 10x _________ 10x _________ 10x _________ 10x ___________ Power Cleans 6x _________ Step-Ups on the Box (each leg) 10x _________ 10x _________ 10x _________ 10x ___________ Military Press (Shoulders) 6x _________ 6x _________ 6x _________ 6x ___________ Friday Bench Press 6x _________ 6x _________ 6x _________ 6x ___________ Incline Bench (Dumbbell) 6x _________ 6x _________ 6x _________ Parallel Squat 6x _________ 6x _________ 6x _________ 6x ___________ Hex-Bar Dead Lift 6x _________ 6x _________ 6x _________ 6x ___________ Lat Pulldowns 6x _________ 6x _________ 6x _________ 6x ___________ 6x _________ 6x _________ 6x ___________ Bicep Curls-3 sets of 10 Close-Grip Bench Press—3 Sets of 6 __________ Dips-3 sets-As many as you can each set . the real rewards for Total Commitment will last WEEK 8 Set your goals high.Arlington High Football Strength and Conditioning Schedule The rewards of Total Commitment do not come instantaneously. but the rewards come after a lot of sacrifice. However.

effort. and don't stop till you get there!!! “Championships are made when the stands are empty!!!” 5x _________ 4x _________ 3x _________ 2x _________ 1x________ Incline Bench (Dumbbell) 5x _________ 5x _________ 5x _________ Power Cleans 5x _________ 4x _________ 3x _________ 2x _________ 1x_________ Hex-Bar Dead Lift 5x _________ 4x _________ 3x _________ 2x _________ 1x ________ Lat Pulldowns 6x _________ 6x _________ 6x _________ 6x ___________ 4x _________ 3x _________ 2x _________ Chest Fly—3 Sets of 10 __________ Dips-3 sets-As many as you can each set Wednesday Parallel Squat 5x _________ Lunges (each leg) 10x _________ 10x _________ 10x _________ 10x ___________ Power Cleans 5x _________ Step-Ups on the Box (each leg) 10x _________ 10x _________ 10x _________ 10x ___________ Military Press (Shoulders) 6x _________ 6x _________ 6x _________ 6x ___________ Friday Bench Press 5x _________ 4x _________ 3x _________ 2x __________ 1x ________ Incline Bench (Dumbbell) 5x _________ 5x _________ 5x _________ Parallel Squat 5x _________ 4x _________ 3x _________ 2x _________ 1x ________ Hex-Bar Dead Lift 5x _________ 4x _________ 3x _________ 2x _________ 1x ________ Lat Pulldowns 6x _________ 6x _________ 6x _________ 6x ___________ 4x _________ 3x _________ 2x _________ 1x ________ 1x ________ Bicep Curls-3 sets of 10 Close-Grip Bench Press—3 Sets of 5 __________ Dips-3 sets-As many as you can each set . the real rewards for Total Commitment will last Monday Bench Press WEEK 9 Set your goals high. disappointment. and heartache. However. but the rewards come after a lot of sacrifice.Arlington High Football Strength and Conditioning Schedule The rewards of Total Commitment do not come instantaneously.

and heartache. the real rewards for Total Commitment will last Monday Bench Press WEEK 10 Set your goals high. effort.Arlington High Football Strength and Conditioning Schedule The rewards of Total Commitment do not come instantaneously. and don't stop till you get there!!! “Championships are made when the stands are empty!!!” 5x _________ 4x _________ 3x _________ 2x _________ 1x________ Incline Bench (Dumbbell) 5x _________ 5x _________ 5x _________ Power Cleans 5x _________ 4x _________ 3x _________ 2x _________ 1x_________ Hex-Bar Dead Lift 5x _________ 4x _________ 3x _________ 2x _________ 1x ________ Lat Pulldowns 6x _________ 6x _________ 6x _________ 6x ___________ 4x _________ 3x _________ 2x _________ Chest Fly—3 Sets of 10 __________ Dips-3 sets-As many as you can each set Wednesday Parallel Squat 5x _________ Lunges (each leg) 10x _________ 10x _________ 10x _________ 10x ___________ Power Cleans 5x _________ Step-Ups on the Box (each leg) 10x _________ 10x _________ 10x _________ 10x ___________ Military Press (Shoulders) 6x _________ 6x _________ 6x _________ 6x ___________ Friday Bench Press 5x _________ 4x _________ 3x _________ 2x __________ 1x ________ Incline Bench (Dumbbell) 5x _________ 5x _________ 5x _________ Parallel Squat 5x _________ 4x _________ 3x _________ 2x _________ 1x ________ Hex-Bar Dead Lift 5x _________ 4x _________ 3x _________ 2x _________ 1x ________ Lat Pulldowns 6x _________ 6x _________ 6x _________ 6x ___________ 4x _________ 3x _________ 2x _________ 1x ________ 1x ________ Bicep Curls-3 sets of 10 Close-Grip Bench Press—3 Sets of 5 __________ Dips-3 sets-As many as you can each set . However. but the rewards come after a lot of sacrifice. disappointment.

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