| MM’s 52-Week Strength & Conditioning
Series: Installment 1 of 10 |
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| PHASE 1: Strength
1A (01.05.05 to 01.30.05) |
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WEEK 1 |
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WEEK 2 |
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WEEK 3 |
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WEEK
4 |
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Workout #1 |
Workout #3 |
Workout #5 |
Workout #7 |
Workout #9 |
Workout #11 |
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Date: |
Date: |
Date: |
Date: |
Date: |
Date: |
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| Exercise |
sets |
reps |
wt x rep |
sets |
reps |
wt x rep |
sets |
reps |
wt x rep |
sets |
reps |
wt x rep |
sets |
reps |
wt x rep |
sets |
reps |
wt x rep |
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| Barbell squat |
set #1 |
6 |
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set #1 |
6 |
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set #1 |
6 |
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set #1 |
6 |
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set #1 |
6 |
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set #1 |
6 |
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set #2 |
6 |
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set #2 |
6 |
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set #2 |
6 |
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set #2 |
6 |
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set #2 |
6 |
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set #2 |
6 |
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set #3 |
6 |
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set #3 |
6 |
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set #3 |
6 |
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set #3 |
6 |
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set #3 |
6 |
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set #3 |
6 |
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set #4 |
6 |
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set #4 |
6 |
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set #4 |
6 |
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| Barbell standing hip extension |
set #1 |
6 |
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set #1 |
6 |
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set #1 |
15 |
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set #1 |
15 |
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set #1 |
15 |
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set #1 |
15 |
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set #2 |
6 |
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set #2 |
6 |
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set #2 |
15 |
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set #2 |
15 |
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set #2 |
15 |
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set #2 |
15 |
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set #3 |
6 |
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set #3 |
6 |
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set #3 |
15 |
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set #3 |
15 |
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set #3 |
15 |
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set #3 |
15 |
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set #4 |
6 |
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set #4 |
6 |
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set #4 |
15 |
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| Machine prone leg curl |
set #1 |
6 |
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set #1 |
6 |
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set #1 |
6 |
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set #1 |
6 |
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set #1 |
6 |
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set #1 |
6 |
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set #2 |
6 |
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set #2 |
6 |
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set #2 |
6 |
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set #2 |
6 |
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set #2 |
6 |
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set #2 |
6 |
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set #3 |
6 |
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set #3 |
6 |
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set #3 |
6 |
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set #3 |
6 |
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set #3 |
6 |
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set #3 |
6 |
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set #4 |
6 |
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set #4 |
6 |
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set #4 |
6 |
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set #4 |
6 |
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set #4 |
6 |
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set #5 |
6 |
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set #5 |
6 |
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| Machine
seated calf flexion |
set #1 |
18 |
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set #1 |
18 |
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set #1 |
18 |
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set #1 |
18 |
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set #1 |
18 |
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set #1 |
18 |
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set #2 |
18 |
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set #2 |
18 |
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set #2 |
18 |
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set #2 |
18 |
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set #2 |
18 |
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set #2 |
18 |
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| Barbell standing biceps curl |
set #1 |
6 |
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set #1 |
6 |
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set #1 |
6 |
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set #1 |
6 |
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set #1 |
6 |
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set #1 |
6 |
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set #2 |
6 |
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set #2 |
6 |
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set #2 |
6 |
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set #2 |
6 |
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set #2 |
6 |
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set #2 |
6 |
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set #3 |
6 |
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set #3 |
6 |
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set #3 |
6 |
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set #3 |
6 |
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set #3 |
6 |
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set #3 |
6 |
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set #4 |
6 |
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set #4 |
6 |
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set #4 |
6 |
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set #4 |
6 |
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set #4 |
6 |
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set #5 |
6 |
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set #5 |
6 |
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| Barbell standing biceps curl* |
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set #1 |
20 |
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set #1 |
20 |
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set #2 |
20 |
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set #2 |
20 |
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| Dumbbell standing triceps
extension |
set #1 |
6 |
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set #1 |
6 |
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set #1 |
6 |
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set #1 |
6 |
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set #1 |
6 |
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set #1 |
6 |
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set #2 |
6 |
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set #2 |
6 |
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set #2 |
6 |
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set #2 |
6 |
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set #2 |
6 |
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set #2 |
6 |
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| Cable standing lat extension |
set #1 |
6 |
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set #1 |
6 |
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set #1 |
12 |
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set #1 |
12 |
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set #1 |
12 |
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set #1 |
12 |
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set #2 |
6 |
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set #2 |
6 |
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set #2 |
12 |
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set #2 |
12 |
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set #2 |
12 |
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set #2 |
12 |
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set #3 |
6 |
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set #3 |
6 |
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set #3 |
12 |
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set #3 |
12 |
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set #3 |
12 |
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set #3 |
12 |
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set #4 |
6 |
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set #4 |
6 |
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set #4 |
12 |
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set #4 |
12 |
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set #4 |
12 |
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set #5 |
12 |
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set #5 |
12 |
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| Trunk raise** |
set #1 |
20 |
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set #1 |
20 |
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set #1 |
25 |
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set #1 |
35 |
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set #1 |
35 |
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set #1 |
35 |
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| Hanging leg raise** |
set #1 |
20 |
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set #1 |
20 |
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set #1 |
25 |
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set #1 |
35 |
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set #1 |
35 |
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set #1 |
35 |
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| Trunk raise** |
set #2 |
15 |
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set #2 |
15 |
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set #2 |
15 |
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set #2 |
20 |
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set #2 |
20 |
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set #2 |
20 |
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| Hanging leg raise** |
set #2 |
15 |
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set #2 |
15 |
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set #2 |
15 |
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set #2 |
20 |
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set #2 |
20 |
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set #2 |
20 |
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| Rest bewteen sets |
2:00
minute rest |
2:00
minute rest |
2:00
minute rest |
2:00
minute rest |
2:00
minute rest |
2:00
minute rest |
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| Cardiovascular
activity |
set #1 |
20 min. |
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set #1 |
20 min. |
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set #1 |
20 min. |
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set #1 |
20 min. |
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set #1 |
20 min. |
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set #1 |
20 min. |
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| Flexibility
training*** |
set #1 |
1 |
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set #1 |
1 |
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set #1 |
1 |
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set #1 |
1 |
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set #1 |
1 |
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set #1 |
1 |
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| *Yes, this is the same
exercise |
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| **No rest between sets |
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| ***Hold
each stretch for 30 sec. |
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