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 5 x 5 x 5 x 5 x
Incline Bench 10 x 5 x 5 x 5 x 5 x
Military Press 10 x 5 x 5 x 5 x 5 x
Lat Pulldowns 10 x 5 x 5 x 5 x 5 x
Upright Rows 10 x 5 x 5 x 5 x 5 x
Bentover rows 10 x 5 x 5 x 5 x 5 x
Curls 10 x 5 x 5 x 5 x 5 x
Crunches 1x25 1x25 1x25
Tuesday
Squats/Leg press 10 x 5 x 5 x 5 x 5 x
Deadlift/Power Clean 10 x 5 x 5 x 5 x 5 x
Back Squat/Hack Squat 10 x 5 x 5 x 5 x 5 x
Leg Curl 10 x 5 x 5 x 5 x 5 x
Leg Extension 10 x 5 x 5 x 5 x 5 x
Side Lunges 1x10 1x10 1x10
Back Hyperextensions 1x15 1x15 1x15
Step-Ups 1x12 1x12 1x12
Thursday
Bench 10 x 5 x 5 x 5 x 5 x
Incline Bench 10 x 5 x 5 x 5 x 5 x
Military Press 10 x 5 x 5 x 5 x 5 x
Lat Pulldowns 10 x 5 x 5 x 5 x 5 x
Upright Rows 10 x 5 x 5 x 5 x 5 x
Bentover rows 10 x 5 x 5 x 5 x 5 x
Curls 10 x 5 x 5 x 5 x 5 x
Crunches 1x20 1x20 1x20
Friday
Squats/Leg press 10 x 5 x 5 x 5 x 5 x
Deadlift/Power Cleans 10 x 5 x 5 x 5 x 5 x
Back Squat/Hack Squat 10 x 5 x 5 x 5 x 5 x
Leg Curl 10 x 5 x 5 x 5 x 5 x
Leg Extension 10 x 5 x 5 x 5 x 5 x
Side Lunges 1x10 1x10 1x10
Back Hyperextensions 1x20 1x20 1x20
Step-ups 1x12 1x12 1x12