Stiggins Strength Training Program Stiggins 4-Day Gen Fitness 9 Wk Cy 1 Name: TEST Group: Class - Sec 2 Week: 1 Phase: 1 Test Date: 01/20/1999 Monday Warmup Warmup Intensity:Heavy Recovery:2-3 Exercise Rep Wgt Rep Wgt Rep Wgt Rep Wgt Rep Wgt Rep Wgt Rep Wgt Pull-ups (w/o weight) 10 8 8 Overhead Press (Military) 5-8 50 2-3 55 12 70 12 75 12 75 Back Extensions (w/o weight) 20 18 18 Standing Barbell Curl 12 65 12 65 12 65 Seated Pulley Rowing 12 80 12 85 12 85 Upright Row 12 60 12 60 12 60 Tuesday Warmup Warmup Intensity:Heavy Recovery:2-3 Exercise Rep Wgt Rep Wgt Rep Wgt Rep Wgt Rep Wgt Rep Wgt Rep Wgt Leg Press 5-8 175 12 200 12 210 12 220 Bench Press 5-8 85 2-3 95 12 115 12 125 12 125 Prone Leg Curl 12 60 12 60 12 60 Dumbbell Incline Press 12 75 12 80 12 80 Close-Grip Bench Press 12 90 12 95 12 95 Triceps Pulley Pushdown 12 50 12 50 12 50 Thursday Warmup Warmup Intensity:Light Recovery:2-3 Exercise Rep Wgt Rep Wgt Rep Wgt Rep Wgt Rep Wgt Rep Wgt Rep Wgt Pull-ups (w/o weight) 9 7 5 Overhead Press (Military) 5-8 50 2-3 55 12 55 12 65 12 65 Back Extensions (w/o weight) 19 17 15 Standing Barbell Curl 12 55 12 55 12 60 Seated Pulley Rowing 12 70 12 70 12 75 Upright Row 12 50 12 50 12 55 Friday Warmup Warmup Intensity:Light Recovery:2-3 Exercise Rep Wgt Rep Wgt Rep Wgt Rep Wgt Rep Wgt Rep Wgt Rep Wgt Leg Press 5-8 150 12 185 12 185 12 200 Bench Press 5-8 85 2-3 95 12 95 12 105 12 105 Prone Leg Curl 12 50 12 50 12 55 Dumbbell Incline Press 12 70 12 70 12 70 Close-Grip Bench Press 12 80 12 80 12 85 Triceps Pulley Pushdown 12 40 12 40 12 45
| *NOTE: | This is one example of a strength training program. Individual programs can be adjusted for your specific time constraints and exercise selections. In addition, the Monday/Thursday programs can be alternated with the Tuesday/Friday programs if preferred. |