Stiggins Strength Training Program Stiggins 3-Day Preparatory 4 Wk Cy 1 Name: TEST Group: Fitness Center Week: 2 Phase: 1 Test Date: 01/20/1999 Monday Warmup Warmup Intensity: Lt. Med. Recovery: 2-3 Exercise Rep Wgt Rep Wgt Rep Wgt Rep Wgt Rep Wgt Rep Wgt Rep Wgt Int Bench Press 5-8 70 2-3 80 5 125 5 125 3 135 LM Leg Press 5-8 110 8 140 8 140 5 165 LM Overhead Press (Military) 2-3 45 12 50 12 50 8 60 LI Prone Leg Curl 8 55 8 55 8 60 LM Standing Calf Raise 8 150 8 150 8 160 LM Lat Pulldown to Chest 8 75 8 75 8 80 LM Crunches (w/o weight) 33 30 28 LM Wednesday Warmup Warmup Intensity: Light Recovery: 2-3 Exercise Rep Wgt Rep Wgt Rep Wgt Rep Wgt Rep Wgt Rep Wgt Rep Wgt Int Seated Row Machine 5-8 65 8 75 8 75 8 80 LI Crunches (w/o weight) 22 20 18 LI Back Extensions (w/o weight) 14 12 10 LI Standing Trunk Twist (w/o weight) 17 15 13 LI Biceps Machine Curl 8 35 8 35 8 35 LI Triceps Pulley Pushdown 8 30 8 30 8 30 LI Upright Row 8 30 8 30 8 30 LI Friday Warmup Warmup Intensity: Med. Lt. Recovery: 2-3 Exercise Rep Wgt Rep Wgt Rep Wgt Rep Wgt Rep Wgt Rep Wgt Rep Wgt Int Bench Press 5-8 70 2-3 80 8 110 8 110 5 125 ML Leg Press 5-8 110 8 130 8 130 5 155 ML Overhead Press (Military) 2-3 45 5 70 5 70 3 75 LM Prone Leg curl 8 50 8 50 8 55 ML Standing Calf Raise 8 140 8 140 8 150 ML Lat Pulldown to Chest 8 70 8 70 8 75 ML Crunches (w/o weight) 30 28 25 ML
| *NOTE: | This is one example of a strength training program. Individual programs can be adjusted for your specific time constraints and exercise selections. The 3-Day Program can be adapted to a 2-Day Program. In addition, the program can be utilized on any 2 or 3 days of the week, and is not restricted to Monday, Wednesday, & Friday. |