| MM’s 52-Week Strength & Conditioning
Series: Installment 1 of 10 |
| PHASE 1: Strength
1D (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 #14 |
Workout #16 |
Workout #18 |
Workout #20 |
Workout #22 |
Workout #24 |
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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 flat chest press |
set #1 |
6 |
|
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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| Dumbbell standing upright
row |
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 #1 |
15 |
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set #2 |
6 |
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set #2 |
15 |
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set #2 |
15 |
|
set #2 |
15 |
|
set #2 |
15 |
|
set #2 |
15 |
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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 #3 |
15 |
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set #4 |
6 |
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set #4 |
15 |
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set #4 |
15 |
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| Barbell incline chest press |
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 |
|
set #1 |
6 |
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| |
set #2 |
6 |
|
set #2 |
6 |
|
set #2 |
6 |
|
set #2 |
6 |
|
set #2 |
6 |
|
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
standing 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 deltiod
front press |
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 |
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set #2 |
6 |
|
set #2 |
6 |
|
set #2 |
6 |
|
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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| Machine seated lat pulldown |
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 |
|
set #1 |
6 |
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| |
set #2 |
6 |
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set #2 |
6 |
|
set #2 |
6 |
|
set #2 |
6 |
|
set #2 |
6 |
|
set #2 |
6 |
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| |
set #3 |
6 |
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set #3 |
6 |
|
set #3 |
6 |
|
set #3 |
6 |
|
set #3 |
6 |
|
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 lat pulldown* |
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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 lat row |
set #1 |
6 |
|
set #1 |
6 |
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set #1 |
6 |
|
set #1 |
6 |
|
set #1 |
6 |
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set #1 |
6 |
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| |
set #2 |
6 |
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set #2 |
6 |
|
set #2 |
6 |
|
set #2 |
6 |
|
set #2 |
6 |
|
set #2 |
6 |
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| |
set #3 |
6 |
|
set #3 |
6 |
|
set #3 |
6 |
|
set #3 |
6 |
|
set #3 |
6 |
|
set #3 |
6 |
|
| |
set #4 |
6 |
|
set #4 |
6 |
|
set #4 |
6 |
|
set #4 |
6 |
|
set #4 |
6 |
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set #5 |
6 |
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set #5 |
6 |
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| Medicine ball
standing trunk rotation** |
set #1 |
40 |
|
set #1 |
40 |
|
set #1 |
40 |
|
set #1 |
40 |
|
set #1 |
40 |
|
set #1 |
40 |
|
| Stability ball prone hip
extension** |
set #1 |
40 |
|
set #1 |
40 |
|
set #1 |
40 |
|
set #1 |
40 |
|
set #1 |
40 |
|
set #1 |
40 |
|
| Medicine ball standing trunk
rotation** |
set #2 |
25 |
|
set #2 |
25 |
|
set #2 |
25 |
|
set #2 |
25 |
|
set #2 |
25 |
|
set #2 |
25 |
|
| Stability ball prone hip
extension** |
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. |
|
| Flexibility
training*** |
set #1 |
1 |
|
set #1 |
1 |
|
set #1 |
1 |
|
set #1 |
1 |
|
set #1 |
1 |
|
set #1 |
1 |
|
| *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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