| MM’s 52-Week Strength & Conditioning
Series: Installment 1 of 10 |
| PHASE 1: Strength
1C (02.02.05 to 02.27.05) |
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WEEK 5 |
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WEEK 6 |
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WEEK 7 |
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WEEK
8 |
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Workout #13 |
Workout #15 |
Workout #17 |
Workout #19 |
Workout #21 |
Workout #23 |
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Date: |
Date: |
Date: |
Date: |
Date: |
Date: |
| 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 |
| 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 |
|
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 |
|
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 |
|
set #1 |
6 |
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set #2 |
6 |
|
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 |
40 |
|
set #1 |
40 |
|
set #1 |
40 |
|
set #1 |
40 |
|
set #1 |
40 |
|
set #1 |
40 |
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| Hanging leg raise** |
set #1 |
40 |
|
set #1 |
40 |
|
set #1 |
40 |
|
set #1 |
40 |
|
set #1 |
40 |
|
set #1 |
40 |
|
| Trunk raise** |
set #2 |
25 |
|
set #2 |
25 |
|
set #2 |
25 |
|
set #2 |
25 |
|
set #2 |
25 |
|
set #2 |
25 |
|
| Hanging leg raise** |
set #2 |
25 |
|
set #2 |
25 |
|
set #2 |
25 |
|
set #2 |
25 |
|
set #2 |
25 |
|
set #2 |
25 |
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| Rest bewteen sets |
1:30
minute rest |
1:30
minute rest |
1:30
minute rest |
1:00
minute rest |
1:00
minute rest |
1:00
minute rest |
| Cardiovascular
activity |
set #1 |
20 min. |
|
set #1 |
20 min. |
|
set #1 |
20 min. |
|
set #1 |
20 min. |
|
set #1 |
20 min. |
|
set #1 |
20 min. |
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| Flexibility
training*** |
set #1 |
1 |
|
set #1 |
1 |
|
set #1 |
1 |
|
set #1 |
1 |
|
set #1 |
1 |
|
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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