Seward Strength Program
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
Incline Bench-
Reps:
Weight:
lbs
ONE REP MAX:
lbs
Close-grip Bench -
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
Curls-
Reps:
Weight:
lbs
ONE REP MAX:
lbs
Deadlift/Powerlift-
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 9-11
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
5 x
3 x
3 x
3 x
Incline Bench
10 x
5 x
3 x
3 x
3 x
Close-grip Bench
10 x
5 x
3 x
3 x
3 x
Lat Pulldowns
10 x
5 x
3 x
3 x
3 x
Bentover rows
10 x
5 x
3 x
3 x
3 x
Curls
10 x
5 x
3 x
3 x
3 x
Crunches
1x35
1x35
1x35
Tuesday
Deadlift/Power cleans
10 x
5 x
3 x
3 x
3 x
Squats/Leg press
10 x
5 x
3 x
3 x
3 x
Back Squat/Hack Squat
10 x
5 x
3 x
3 x
3 x
Leg Curl
10 x
5 x
3 x
3 x
3x
Leg Extension
10 x
5 x
3 x
3 x
3 x
Back Hyperextensions
1x25
1x25
1x25
Thursday
Bench
10 x
5 x
3 x
3 x
3 x
Incline Bench
10 x
5 x
3 x
3 x
3 x
Close-grip Bench
10 x
5 x
3 x
3 x
3 x
Lat Pulldowns
10 x
5 x
3 x
3 x
3 x
Bentover rows
10 x
5 x
3 x
3 x
3 x
Curls
10 x
5 x
3 x
3 x
3 x
Crunches
1x30
1x30
1x30
Friday
Deadlift/Power cleans
10 x
5 x
3 x
3 x
3 x
Squats/Leg press
10 x
5 x
3 x
3 x
3 x
Back Squat/Hack Squat
10 x
5 x
3 x
3 x
3 x
Leg Curl
10 x
5 x
3 x
3 x
3 x
Leg Extension
10 x
5 x
3 x
3 x
3 x
Back Hyperextensions
1x30
1x30
1x30