Name:______________________ Date:_________

Weeks 1-3 Monday

Exercise Set 1 weight Set 2 weight Set 3 weight
Bench Press 8 x 65% 8 x 70% 8 x 75%
Push-Up to Box 10 10 10
Dip max max max
DB Shoulder Press 8 x 70% 8 x 70% 8 x 70%
DB Lateral Raise 10 x 55% 10 x 55% 10 x 55%
Alternating DB Curl 8 x 70% 8 x 70 % 8 x 70%
Tricep Push-down 10 x 70% 10 x 70% 10 x 70%

Weeks 1-3 Wednesday

Exercise Set 1 weight Set 2 weight Set 3 weight
Chin-Ups max max max
Seated Row 8 x 65% 8 x 70% 8 x 75%
Barbell Shrug 15 x 60% 15 x 60%
Upright Row 8 x 65% 8 x 70% 8 x 75%
Squat 8 x 60% 8 x 65% 8 x 70%
Stiff-Leg Deadlift/Goodmorn 10 x 55% 10 x 55% 10 x 55%
Box Blast 20 reps 20 reps 20 reps

* Percentages are based off of estimates of 1 rep maximum (1RM)