Seward Strength Program
Strength Training II
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
Military Press -
Reps:
Weight:
lbs
ONE REP MAX:
lbs
Lat Pulldowns-
Reps:
Weight:
lbs
ONE REP MAX:
lbs
Upright Rows-
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/Power Clean-
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
Incline Bench
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
Upright Rows
10 x
10 x
10 x
10 x
10 x
Bentover rows
10 x
10 x
10 x
10 x
10 x
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
Deadlift/Power Clean
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
Step-Ups
1x12
1x12
1x12
Thursday
Bench
10 x
10 x
10 x
10 x
10 x
Incline Bench
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
Upright Rows
10 x
10 x
10 x
10 x
10 x
Bentover rows
10 x
10 x
10 x
10 x
10 x
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
Deadlift/Power Cleans
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
Step-ups
1x12
1x12
1x12