Stiggins Strength Training Program Stiggins 4-Day Gen Fitness 9 Wk Cy 1 Name: TEST Group: Fitness Center Week: 2 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 Leg Press 5-8 185 12 210 12 225 12 235 Bench Press 5-8 125 2-3 140 12 175 12 190 12 190 Prone Leg Curl 12 75 12 80 12 80 Dumbbell Incline Press 12 70 12 80 12 80 Standing Calf Raise 12 190 12 200 12 200 Crunches (w/o weight) 32 30 30 Triceps Pulley Pushdown 12 45 12 50 12 50 Tuesday Warmup Warmup Intensity: Heavy Recovery: 2-3 Exercise Rep Wgt Rep Wgt Rep Wgt Rep Wgt Rep Wgt Rep Wgt Rep Wgt Lat Pulldown to Chest 5-8 75 12 95 12 100 12 100 Overhead Press (Military) 5-8 40 2-3 45 12 55 12 60 12 60 Back Extensions (w/o weight) 16 14 14 Biceps Machine Curl 12 65 12 70 12 70 Lying Trunk Twist (w/o weight) 24 22 22 Seated Pulley Rowing 12 100 12 105 12 105 Upright Row 12 75 12 80 12 80 Thursday Warmup Warmup Intensity: Medium Recovery: 2-3 Exercise Rep Wgt Rep Wgt Rep Wgt Rep Wgt Rep Wgt Rep Wgt Rep Wgt Leg Press 5-8 170 12 210 12 210 12 225 Bench Press 5-8 125 2-3 140 12 155 12 175 12 175 Prone Leg curl 12 70 12 70 12 75 Dumbbell Incline Press 12 70 12 70 12 70 Standing Calf Raise 12 180 12 180 12 190 Crunches (w/o weight) 30 30 28 Triceps Pulley Pushdown 12 45 12 45 12 45 Friday Warmup Warmup Intensity: Medium Recovery: 2-3 Exercise Rep Wgt Rep Wgt Rep Wgt Rep Wgt Rep Wgt Rep Wgt Rep Wgt Lat Pulldown to Chest 5-8 70 12 90 12 90 12 95 Overhead Press (Military) 5-8 40 2-3 45 12 50 12 55 12 55 Back Extensions (w/o weight) 15 15 13 Biceps Machine Curl 12 60 12 60 12 65 Lying Trunk Twist (w/o weight) 23 23 21 Seated Pulley Rowing 12 95 12 95 12 100 Upright Row 12 70 12 70 12 75
| *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. |