Seward Strength Program
Basketball
Put the number of Reps and the Weight lifted for each of the following Exercises.
FOR BEST RESULTS THE NUMBER OF REP'S SHOULD BE BETWEEN 1 AND 15!
Bench Press-
Reps:
Weight:
lbs
ONE REP MAX:
lbs
Pullovers-
Reps:
Weight:
lbs
ONE REP MAX:
lbs
Military Press -
Reps:
Weight:
lbs
ONE REP MAX:
lbs
Lat Pulldowns-
Reps:
Weight:
lbs
ONE REP MAX:
lbs
Bentover rows -
Reps:
Weight:
lbs
ONE REP MAX:
lbs
Incline Curls-
Reps:
Weight:
lbs
ONE REP MAX:
lbs
Squats/Leg Press-
Reps:
Weight:
lbs
ONE REP MAX:
lbs
Back Squat/Hack Sqaut-
Reps:
Weight:
lbs
ONE REP MAX:
lbs
Leg Curl-
Reps:
Weight:
lbs
ONE REP MAX:
lbs
Leg Extension-
Reps:
Weight:
lbs
ONE REP MAX:
lbs
Please Type your first and last name:
LIFTS Week 1-4
1st Set
2nd Set
3rd Set
4th Set
5th Set
Monday
reps x wt.(lbs)
reps x wt.(lbs)
reps x wt.(lbs)
reps x wt.(lbs)
reps x wt.(lbs)
Bench
10 x
10 x
10 x
10 x
10 x
Pullovers
10 x
10 x
10 x
10 x
10 x
Military Press
10 x
10 x
10 x
10 x
10 x
Lat Pulldowns
10 x
10 x
10 x
10 x
10 x
Bentover rows
10 x
10 x
10 x
10 x
10 x
Incline Curls
10 x
10 x
10 x
10 x
10 x
Crunches
1x25
1x25
1x25
Tuesday
Squats/Leg press
10 x
10 x
10 x
10 x
10 x
Back Squat/Hack Squat
10 x
10 x
10 x
10 x
10 x
Leg Curl
10 x
10 x
10 x
10 x
10 x
Leg Extension
10 x
10 x
10 x
10 x
10 x
Side Lunges
1x10
1x10
1x10
Back Hyperextensions
1x15
1x15
1x15
Toe Raises
1x12
1x12
1x12
Thursday
Bench
10 x
10 x
10 x
10 x
10 x
Pullovers
10 x
10 x
10 x
10 x
10 x
Military Press
10 x
10 x
10 x
10 x
10 x
Lat Pulldowns
10 x
10 x
10 x
10 x
10 x
Bentover rows
10 x
10 x
10 x
10 x
10 x
Incline Curls
10 x
10 x
10 x
10 x
10 x
Crunches
1x20
1x20
1x20
Friday
Squats/Leg press
10 x
10 x
10 x
10 x
10 x
Back Squat/Hack Squat
10 x
10 x
10 x
10 x
10 x
Leg Curl
10 x
10 x
10 x
10 x
10 x
Leg Extension
10 x
10 x
10 x
10 x
10 x
Side Lunges
1x10
1x10
1x10
Back Hyperextensions
1x20
1x20
1x20
Toe Raises
1x12
1x12
1x12
