WelcomeJacket Football Summer Workout

Welcome to the Howard Payne Football Sumer Workout Guide.

This guide has been developed to help you through the summer in workout so that when you report to camp you will be ready to go and in proper shape to make an impact.

There are a few things you need to know in order to use this guide properly.

1. Read through all the sheets before you enter any information into this spreadsheet.

2. Make sure to check the front page of each worksheet before you print it out. Some pages are made for you to fill out so as to help you in your lifting.

3. After you have read through everything, print off the needed pages and use them as a guide for your summer lifting and running.

4.If you have trouble opening or using this document or any question about the summer program, please contact Coach Day at bday@hputx.edu

We hope you have a great and successful summer and we look forward to seeing all of you at fall camp.

GO JACKETS!!!

Strength & Cond. PrinciplesHOWARD PAYNE FOOTBALLThe two primary goals for our football players participating in the strength and conditioning program at Howard Payne University are to improve performance and reduce the opportunityfor injury. To accomplish these goals we adhere to the following guidelines:

Develop as much power and speed capability as possible.Emphasize traditional core exercises such as the (1) 90 degree squat, (2) bench press, (3) power clean, and (4) incline press.

Develop as much power and speed capability as possible.

Develop as much athleticism as possible by training movements and not just muscles.

Dumb-bell and implement training is a priority due to improved balance and stability.

Free weight training is an area of emphasis.

Training movements rather than muscle groups is a focus; strength in all planesof motion--not just forward.

Training the core is a priority.

We expect our athletes to train with great intensity, follow the training program provided tothem, and to know at all times they have outworked and are better prepared than theiropponents. The weight-room is a place where athletes feel a great sense of accomplishmentand belonging. We at Howard Payne also attempt to promote a positive environment in theweight-room during training sessions, and encourage our athletes to have a positive attitudewhen training. We try to improve adherence to the program by evaluating the progress of theplayers accurately, and providing quantitative feedback to show how we as a team haveprogressed. Also we attempt to educate the athletes on why the workout is structured as it isand how certain exercises and exercise principles will eventually improve athleticperformance.

Warm-ups

#1 Monday WEIGHT-ROOM GENERALHIGH KNEES2 X 10 YDS.BUTT KICKS2 X 10 YDS.WALKING LUNGE2 X 10 YDS.WALKING SIDE LUNGE 2 X 10 YDS.HIGH KNEE CARIOCA2 X 10 YDS.STRAIGHT LEG HIGH KICKS2 X 10 YDS.

#2 Tuesday WEIGHT-ROOM GENERALWALKING LUNGE2 X 10 YDS.QUAD STRETCH2 X 10 YDS.HIGH KNEE RUN2 X 10 YDS.SKIP FOR HEIGHT2 X 10 YDS.STRAIGHT LEG HIGH KICKS2 X 10 YDS.QUICK FOOT CARIOCA2 X 10 YDS.

#3 THURSDAY WEIGHT-ROOM GENERALHIGH KNEES2 X 10 YDS.BUTT KICKS2 X 10 YDS.WALKING LUNGE2 X 10 YDS.WALKING SIDE LUNGE 2 X 10 YDS.HIGH KNEE CARIOCA2 X 10 YDS.STRAIGHT LEG HIGH KICKS2 X 10 YDS.

#4 FRIDAY WEIGHT-ROOM GENERALWALKING LUNGE2 X 10 YDS.QUAD STRETCH2 X 10 YDS.HIGH KNEE RUN2 X 10 YDS.SKIP FOR HEIGHT2 X 10 YDS.STRAIGHT LEG HIGH KICKS2 X 10 YDS.QUICK FOOT CARIOCA2 X 10 YDS.

&"Copperplate Gothic Bold,Regular"&28&K03-044DYNAMIC WARM-UPS

Weeks 1-5

Max-Out Week 1Big 4 LiftsWeek 1Big 4 LiftsCore / PlyosWeek 2Big 4 LiftsCore / PlyosWeek 3Big 4 LiftsCore / PlyosWeek 4 Big 4 LiftsCore / PlyosWeek 5Big 4 LiftsCore / PlyosMondayWednesdayMondayTuesday MondayTuesdayMonday Tuesday MondayTuesday MondayTuesdayLift1 RMPercentRestLift1 RMPercentRestLift1 RMPercentRestLift1 RMPercentRestLift1 RMPercentRestLift1 RMPercentRestLift1 RMPercentRestLift1 RMPercentRestLift1 RMPercentRestLift1 RMPercentRestLift1 RMPercentRestLift1 RMPercentRestSquat - 6/2/1/165%85%100%115%P.C. - 6/2/1/165%85%100%115%Squat - 10/8/8/660%65%65%70%90 Sec.P.C. - 10/8/8/660%65%65%70%90 Sec.Squat - 8/6/6/465%70%70%75%90 Sec.P.C. - 8/6/6/465%70%70%75%90 Sec.Squat - 5/5/5/580%80%80%80%90 Sec.P.C. - 5/5/5/580%80%80%80%90 Sec.Squat - 5/5/5/585%85%85%85%90 Sec.P.C. 5/5/5/585%85%85%85%90 Sec.Squat - 6/5/4/375%85%90%95%90 Sec.P.C. - 6/5/4/375%85%90%95%90 Sec.Bench - 6/2/1/165%85%100%115%Incline - 6/2/1/165%85%100%115%Bench - 10/8/8/660%65%65%70%90 Sec.Incline - 10/8/8/660%65%65%70%90 Sec.Bench - 8/6/6/465%70%70%75%90 Sec.Incline - 8/6/6/465%70%70%75%90 Sec.Bench - 5/5/5/580%80%80%80%90 Sec.Incline - 5/5/5/580%80%80%80%90 Sec.Bench - 5/5/5/580%80%85%85%90 Sec.Incline - 5/5/5/585%85%85%85%90 Sec.Bench - 6/5/4/375%85%90%95%90 Sec.Incline - 6/5/4/375%85%90%95%90 Sec.AuxillaryPull-UpsPlyometricsStatue Complex #1 (4:30 Min.)1 Min.PlyometricsBarry Sanders x 2 (4:30 Min.)1 Min.PlyometricsStatue Complex #2 (4:30 Min.)1 Min.PlyometricsBarry Sanders x 2 (4:30 Min.)1 Min.PlyometricsStatue Complex #3 (4:30 Min.)1 Min.PlyometricsBarry Sanders x 3 (4:30 Min.)1 Min.PlyometricsStatue Complex #4 (4:30 Min.)1 Min.PlyometricsBarry Sanders x 3 (4:30 Min.)1 Min.PlyometricsStatue Complex #5 (4:30 Min.)1 Min.PlyometricsBarry Sanders x 3 (4:30 Min.)1 Min.Box Jumps (4:30 Min.)Dots (4:30 Min.)Bag Jumps (4:30 Min.)Speed Ladder (4:30 Min.)Box Jumps (4:30 Min.)Dots (4:30 Min.)Bag Jumps (4:30 Min.)Speed Ladder (4:30 Min.)Bag Jumps (4:30 Min.)Speed Ladder (4:30 Min.)CoreAbdominals #1 x 3 (9:30 Min.)NoneCoreAbdominals #2 x 3 (9:30 Min.)NoneCoreAbdominals #3 x 3 (9:30 Min.)NoneCoreAbdominals #4 x 3 (9:30 Min.)NoneCoreAbdominals #5 x 3 (9:30 Min.)NoneCoreAbdominals #6 x 3 (9:30 Min.)NoneCoreAbdominals #7 x 3 (9:30 Min.)NoneCoreAbdominals #8 x 3 (9:30 Min.)NoneCoreAbdominals #9 x 3 (9:30 Min.)NoneCoreAbdominals #10 x 3 (9:30 Min.)NoneR.D.L. - 3 x 1013513513545 Sec.Split Squats - 3 x 8 (E.L.)13513513545 Sec.R.D.L. - 3x1013513513545 Sec.D.B. Step-Ups 3 x 6 (E.L.)45 Sec.Single Leg R.D.L. - 3x845 Sec.Partner Leg Curls - 3 x 6B.W.B.W.B.W.45 Sec.Straight Legged DL - 3 x 1013513513545 Sec.Front Squat - 3 x 845 Sec.Single Leg R.D.L. - 3x845 Sec.Partner Leg Curls - 3 x 6B.W.B.W.B.W.45 Sec.Star Lunge - 3 x 3 (E.L.)95959545 Sec.Single Leg Pistols - 3 x 6 (E.L.)45 Sec.Star Lunge 3x3 (Each Leg)45 Sec.Single-Leg Pistols 3 x 6 ( E.L.)45 Sec.Wave Squat - 3 x 495-11595-11595-11545 Sec.Alt. Vertical Swings - 3 x 1045 Sec.Pulse Lunge - 3 x 8 (E.L.)13513513545 Sec.D.B. Side Step-Ups - 3 x 8 (E.L.)45 Sec.Wave Squat - 3 x 495-11595-11595-11545 Sec.Alt. Vertical Swings - 3 x 1045 Sec.D.B. Killer 6's - 3 Sets45 Sec.Pull-Ups - 4 x 10B.W.B.W.B.W.B.W.45 Sec.D.B. Killer 6's - 3 Sets45 Sec.Pull-Ups/Chin-Ups 2x10 EachB.W.B.W.B.W.B.W.45 Sec.Upright Rows - 3 x 1045 Sec.1 Arm D.B. Hang Clean - 3 x 645 Sec.D.B. Incline Killer 6's x 345 Sec.Bent Over Row - 3 x 1013513513545 Sec.Upright Rows - 3 x 1045 Sec.1 Arm D.B. Hang Clean - 3 x 645 Sec.Push-Ups - 4 x 20B.W.B.W.B.W.B.W.45 Sec.Bumper Plate Complex x 3B.W.B.W.B.W.B.W.45 Sec.Bumper Plt. Push-Ups 3x10B.W.B.W.B.W.45 Sec.Shoulder Complex 3 x 820202045 Sec.Decline Push-Ups - 3 x 20B.W.B.W.B.W.45 Sec.Platform Press x 10045 Sec.M. B. Push-Ups x 10 (E.A.)B.W.B.W.B.W.45 Sec.Dips - 3 x 1245454545 Sec.Decline Push-Ups - 3 x 20B.W.B.W.B.W.45 Sec.Platform Press x 10045 Sec.

This is the first week of the first 6-week cycle of lifting. The above percentages are presented as WednesdayThursday WednesdayThursday Wednesday Thursday WednesdayThursday WednesdayThursdayguidelines to help you achieve a one-rep max. OBVIOUSLY, YOU DO NOT HAVE TO FOLLOW THEM.Lift1 RMPercentRestLift1 RMPercentRestLift1 RMPercentRestLift1 RMPercentRestLift1 RMPercentRestLift1 RMPercentRestLift1 RMPercentRestLift1 RMPercentRestLift1 RMPercentRestLift1 RMPercentRestSquat - 10/8/8/660%65%65%70%90 Sec.P.C. - 10/8/8/660%65%65%70%90 Sec.Squat - 8/6/6/465%70%70%75%90 Sec.P.C. - 8/6/6/465%70%70%75%90 Sec.Squat - 5/5/5/580%80%80%80%90 Sec.P.C. - 5/5/5/580%80%80%80%90 Sec.Squat - 5/5/5/585%85%85%85%90 Sec.P.C. 5/5/5/585%85%85%85%90 Sec.Squat - 6/5/4/375%85%90%95%90 Sec.P.C. - 6/5/4/375%85%90%95%90 Sec.Before You Max: Enter you previous Max into the RED Boxes. Do Not Print. Use as a Guide for Your MaxBench - 10/8/8/660%65%65%70%90 Sec.Incline - 10/8/8/660%65%65%70%90 Sec.Bench - 8/6/6/465%70%70%75%90 Sec.Incline - 8/6/6/465%70%70%75%90 Sec.Bench - 5/5/5/580%80%80%80%90 Sec.Incline - 5/5/5/580%80%80%80%90 Sec.Bench - 5/5/5/580%80%85%85%90 Sec.Incline - 5/5/5/585%85%85%85%90 Sec.Bench - 6/5/4/375%85%90%95%90 Sec.Incline - 6/5/4/375%85%90%95%90 Sec.After you Have Maxed1. Enter your New Maxes into the Green Boxes on the Next PagePlyometricsStatue Complex #1 (4:30 Min.)1 Min.PlyometricsBarry Sanders x 2 (4:30 Min.)1 Min.PlyometricsStatue Complex #2 (4:30 Min.)1 Min.PlyometricsBarry Sanders x 2 (4:30 Min.)1 Min.PlyometricsStatue Complex #3 (4:30 Min.)1 Min.PlyometricsBarry Sanders x 3 (4:30 Min.)1 Min.PlyometricsStatue Complex #4 (4:30 Min.)1 Min.PlyometricsBarry Sanders x 3 (4:30 Min.)1 Min.PlyometricsStatue Complex #6 (4:30 Min.)1 Min.PlyometricsBarry Sanders x 3 (4:30 Min.)1 Min.2. Print off the Workouts for weeks 1-6 to take with you.Box Jumps (4:30 Min.)Dots (4:30 Min.)Bag Jumps (4:30 Min.)Speed Ladder (4:30 Min.)Box Jumps (4:30 Min.)Dots (4:30 Min.)Bag Jumps (4:30 Min.)Speed Ladder (4:30 Min.)Bag Jumps (4:30 Min.)Speed Ladder (4:30 Min.)CoreAbdominals #1 x 3 (9:30 Min.)NoneCoreAbdominals #2 x 3 (9:30 Min.)NoneCoreAbdominals #3 x 3 (9:30 Min.)NoneCoreAbdominals #2 x 3 (9:30 Min.)NoneCoreAbdominals #5 x 3 (9:30 Min.)NoneCoreAbdominals #6 x 3 (9:30 Min.)NoneCoreAbdominals #7 x 3 (9:30 Min.)NoneCoreAbdominals #8 x 3 (9:30 Min.)NoneCoreAbdominals #9 x 3 (9:30 Min.)NoneCoreAbdominals #10 x 3 (9:30 Min.)NoneR.D.L. - 3 x 1013513513545 Sec.Split Squats - 3 x 8 (E.L.)13513513545 Sec.R.D.L. - 3x1013513513545 Sec.D.B. Step-Ups 3 x 6 (E.L.)45 Sec.Single Leg R.D.L. - 3x845 Sec.Partner Leg Curls - 3 x 6B.W.B.W.B.W.45 Sec.Straight Legged DL - 3 x 1013513513545 Sec.Front Squat - 3 x 845 Sec.Single Leg R.D.L. - 3x845 Sec.Partner Leg Curls - 3 x 6B.W.B.W.B.W.45 Sec.Star Lunge - 3 x 3 (E.L.)95959545 Sec.Single Leg Pistols - 3 x 6 (E.L.)45 Sec.Star Lunge 3x3 (Each Leg)45 Sec.Single-Leg Pistols 3 x 6 ( E.L.)45 Sec.Wave Squat - 3 x 495-11595-11595-11545 Sec.Alt. Vertical Swings - 3 x 1045 Sec.Pulse Lunge - 3 x 8 (E.L.)13513513545 Sec.D.B. Side Step-Ups - 3 x 8 (E.L.)45 Sec.Wave Squat - 3 x 495-11595-11595-11545 Sec.Alt. Vertical Swings - 3 x 1045 Sec.D.B. Killer 6's - 3 Sets45 Sec.Pull-Ups - 4 x 10B.W.B.W.B.W.B.W.45 Sec.D.B. Killer 6's - 3 Sets45 Sec.Pull-Ups/Chin-Ups 2x10 EachB.W.B.W.B.W.B.W.45 Sec.Upright Rows - 3 x 1045 Sec.1 Arm D.B. Hang Clean - 3 x 645 Sec.D.B. Incline Killer 6's x 345 Sec.Bent Over Row - 3 x 1013513513545 Sec.Upright Rows - 3 x 1045 Sec.1 Arm D.B. Hang Clean - 3 x 645 Sec.Push-Ups - 4 x 20B.W.B.W.B.W.B.W.45 Sec.Bumper Plate Complex x 3B.W.B.W.B.W.B.W.45 Sec.Bumper Plt. Push-Ups 3x10B.W.B.W.B.W.45 Sec.Shoulder Complex 3 x 820202045 Sec.Decline Push-Ups - 3 x 20B.W.B.W.B.W.45 Sec.Platform Press x 10045 Sec.M. B. Push-Ups x 10 (E.A.)B.W.B.W.B.W.45 Sec.Dips - 3 x 1245454545 Sec.Decline Push-Ups - 3 x 20B.W.B.W.B.W.45 Sec.Platform Press x 10045 Sec.

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"Somewhere someone is working out. And if you aren't, when"The journey of a thousand miles begins with a single step.""A healthy body is the guest chamber for the soul."If it comes easy, it ain't worth a darn""For I know the plans I have for you, declares the Lord, plans to prosper"This is my work, and I can do it only because Christ's mightyyou meet that person in competition, they WILL BEAT YOU!"Without it you face a serious handicap for success and happiness."- Woody Hayes (Ohio State University)you and not to harm you, plans to give you hope and a future." - Jeremiah 29:11energy is at work in me." - Colossians 1:29

Max-Out Week!

Weeks 6-11

Max-Out Week 2Week 6Big 4 LiftsCore / PlyosWeek 7 Big 4 LiftsCore / PlyosWeek 8Big 4 LiftsCore / PlyosWeek 9Big 4 LiftsCore / PlyosWeek 10Big 4 LiftsCore / PlyosWeek 11Big 4 LiftsCore / PlyosMax-Out Week 3Big 4 LiftsMondayWednesdayMonday Tuesday Monday Tuesday MondayTuesday MondayTuesday Monday TuesdayMonday TuesdayMondayWednesdayLift1 RMPercentRestLift1 RMPercentRestLift1 RMPercentRestLift1 RMPercentRestLift1 RMPercentRestLift1 RMPercentRestLift1 RMPercentRestLift1 RMPercentRestLift1 RMPercentRestLift1 RMPercentRestLift1 RMPercentRestLift1 RMPercentRestLift1 RMPercentRestLift1 RMPercentRestLift1 RMPercentRestLift1 RMPercentRestSquat - 6/2/1/165%85%100%115%P.C. - 6/2/1/165%85%100%115%Squat - 10/8/8/665%70%70%75%90 Sec.P.C. - 10/8/8/665%70%70%75%90 Sec.Squat - 8/6/6/475%80%80%85%90 Sec.P.C. - 8/6/6/475%80%80%85%90 Sec.Squat - 5/5/5/585%85%85%85%90 Sec.P.C. - 5/5/5/585%85%85%85%90 Sec.Squat - 5/5/5/585%85%85%85%90 Sec.P.C. - 5/5/5/585%85%85%85%90 Sec.Squat - 5/5/5/590%90%90%90%90 Sec.P.C. - 5/5/5/590%90%90%90%90 Sec.Squat - 6/5/4/385%90%95%100%90 Sec.P.C. - 6/5/4/390%95%100%100%90 Sec.Squat - Max-out75%85%105%110%Power Cl. - Max-out75%85%105%110%Bench - 6/2/1/165%85%100%115%Incline - 6/2/1/165%85%100%115%Bench - 10/8/8/665%70%70%75%90 Sec.Incline - 10/8/8/665%70%70%75%90 Sec.Bench - 8/6/6/475%80%80%85%90 Sec.Incline - 8/6/6/475%80%80%85%90 Sec.Bench - 5/5/5/585%85%85%85%90 Sec.Incline - 5/5/5/585%85%85%85%90 Sec.Bench - 5/5/5/585%85%85%85%90 Sec.Incline - 5/5/5/585%85%85%85%90 Sec.Bench - 5/5/5/590%90%90%90%90 Sec.Incline - 5/5/5/590%90%90%90%90 Sec.Bench - 6/5/4/385%90%95%100%90 Sec.Incline - 6/5/4/390%95%100%100%90 Sec.Bench - Max-out75%85%105%110%Incline - Max-out75%85%105%110%AuxillaryPull-UpsPlyometricsStatue Complex #1 (4:30 Min.)1 Min.PlyometricsBarry Sanders x 2 (4:30 Min.)1 Min.PlyometricsStatue Complex #2 (4:30 Min.)1 Min.PlyometricsBarry Sanders x 3 (4:30 Min.)1 Min.PlyometricsStatue Complex #3 (4:30 Min.)1 Min.PlyometricsBarry Sanders x 3 (4:30 Min.)1 Min.PlyometricsStatue Complex #3 (4:30 Min.)1 Min.PlyometricsBarry Sanders x 3 (4:30 Min.)1 Min.PlyometricsStatue Complex #4 (4:30 Min.)1 Min.PlyometricsBarry Sanders x 3 (4:30 Min.)1 Min.PlyometricsStatue Complex #5 (4:30 Min.)1 Min.PlyometricsBarry Sanders x 3 (4:30 Min.)1 Min.AuxillaryPull-UpsBox Jumps (4:30 Min.)Dots (4:30 Min.)Bag Jumps (4:30 Min.)Speed Ladder (4:30 Min.)Box Jumps (4:30 Min.)Dots (4:30 Min.)Box Jumps (4:30 Min.)Dots (4:30 Min.)Bag Jumps (4:30 Min.)Speed Ladder (4:30 Min.)Bag Jumps (4:30 Min.)Speed Ladder (4:30 Min.)CoreAbdominals #1 x 3 (9:30 Min.)NoneCoreAbdominals #2 x 3 (9:30 Min.)NoneCoreAbdominals #3 x 3 (9:30 Min.)NoneCoreAbdominals #4 x 3 (9:30 Min.)NoneCoreAbdominals #5 x 3 (9:30 Min.)NoneCoreAbdominals #6 x 3 (9:30 Min.)NoneCoreAbdominals #5 x 3 (9:30 Min.)NoneCoreAbdominals #6 x 3 (9:30 Min.)NoneCoreAbdominals #7 x 3 (9:30 Min.)NoneCoreAbdominals #8 x 3 (9:30 Min.)NoneCoreAbdominals #9 x 3 (9:30 Min.)NoneCoreAbdominals #10 x 3 (9:30 Min.)NoneR.D.L. - 3 x 1013513513545 Sec.Split Squats - 3 x 8 (E.L.)13513513545 Sec.R.D.L. - 3x1013513513545 Sec.D.B. Step-Ups 3 x 6 (E.L.)45 Sec.Single Leg R.D.L. - 3x845 Sec.Partner Leg Curls - 3 x 6B.W.B.W.B.W.45 Sec.Single Leg R.D.L. - 3x845 Sec.Partner Leg Curls - 3 x 6B.W.B.W.B.W.45 Sec.Straight Legged DL - 3 x 1013513513545 Sec.Front Squat - 3 x 845 Sec.Single Leg R.D.L. - 3x845 Sec.Partner Leg Curls - 3 x 6B.W.B.W.B.W.45 Sec.Star Lunge - 3 x 3 (E.L.)95959545 Sec.Single Leg Pistols - 3 x 6 (E.L.)45 Sec.Star Lunge 3x3 (Each Leg)45 Sec.Single-Leg Pistols 3 x 6 ( E.L.)45 Sec.Wave Squat - 3 x 495-11595-11595-11545 Sec.Alt. Vertical Swings - 3 x 1045 Sec.Wave Squat - 3 x 495-11595-11595-11545 Sec.Alt. Vertical Swings - 3 x 1045 Sec.Pulse Lunge - 3 x 8 (E.L.)13513513545 Sec.D.B. Side Step-Ups - 3 x 8 (E.L.)45 Sec.Wave Squat - 3 x 495-11595-11595-11545 Sec.Alt. Vertical Swings - 3 x 1045 Sec.D.B. Killer 6's - 3 Sets45 Sec.Pull-Ups - 4 x 10B.W.B.W.B.W.B.W.45 Sec.D.B. Killer 6's - 3 Sets45 Sec.Pull-Ups/Chin-Ups 2x10 EachB.W.B.W.B.W.B.W.45 Sec.Upright Rows - 3 x 1045 Sec.1 Arm D.B. Hang Clean - 3 x 645 Sec.Upright Rows - 3 x 1045 Sec.1 Arm D.B. Hang Clean - 3 x 645 Sec.D.B. Incline Killer 6's x 345 Sec.Bent Over Row - 3 x 1013513513545 Sec.Upright Rows - 3 x 1045 Sec.1 Arm D.B. Hang Clean - 3 x 645 Sec.Push-Ups - 4 x 20B.W.B.W.B.W.B.W.45 Sec.Bumper Plate Complex x 3B.W.B.W.B.W.B.W.45 Sec.Bumper Plt. Push-Ups 3x10B.W.B.W.B.W.45 Sec.Shoulder Complex 3 x 820202045 Sec.Decline Push-Ups - 3 x 20B.W.B.W.B.W.45 Sec.Platform Press x 10045 Sec.Decline Push-Ups - 3 x 20B.W.B.W.B.W.45 Sec.Platform Press x 10045 Sec.M. B. Push-Ups x 10 (E.A.)B.W.B.W.B.W.45 Sec.Dips - 3 x 1245454545 Sec.Decline Push-Ups - 3 x 20B.W.B.W.B.W.45 Sec.Platform Press x 10045 Sec.

This is the Mid Point Max Period of the Sumer Program. The above percentages are presented as WednesdayThursday Wednesday Thursday WednesdayThursday WednesdayThursday Wednesday ThursdayWednesdayThursdayguidelines to help you achieve a one-rep max. OBVIOUSLY, YOU DO NOT HAVE TO FOLLOW THEM.Lift1 RMPercentRestLift1 RMPercentRestLift1 RMPercentRestLift1 RMPercentRestLift1 RMPercentRestLift1 RMPercentRestLift1 RMPercentRestLift1 RMPercentRestLift1 RMPercentRestLift1 RMPercentRestLift1 RMPercentRestLift1 RMPercentRestSquat - 10/8/8/665%70%70%75%90 Sec.P.C. - 10/8/8/665%70%70%75%90 Sec.Squat - 8/6/6/475%80%80%85%90 Sec.P.C. - 8/6/6/475%80%80%85%90 Sec.Squat - 5/5/5/585%85%85%85%90 Sec.P.C. - 5/5/5/585%85%85%85%90 Sec.Squat - 5/5/5/585%85%85%85%90 Sec.P.C. - 5/5/5/585%85%85%85%90 Sec.Squat - 5/5/5/590%90%90%90%90 Sec.P.C. - 5/5/5/590%90%90%90%90 Sec.Squat - 6/5/4/385%90%95%100%90 Sec.P.C. - 6/5/4/390%95%100%100%90 Sec.Before You Max: Enter you previous Max into the RED Boxes. Do Not Print. Use as a Guide for Your MaxBench - 10/8/8/665%70%70%75%90 Sec.Incline - 10/8/8/665%70%70%75%90 Sec.Bench - 8/6/6/475%80%80%85%90 Sec.Incline - 8/6/6/475%80%80%85%90 Sec.Bench - 5/5/5/585%85%85%85%90 Sec.Incline - 5/5/5/585%85%85%85%90 Sec.Bench - 5/5/5/585%85%85%85%90 Sec.Incline - 5/5/5/585%85%85%85%90 Sec.Bench - 5/5/5/590%90%90%90%90 Sec.Incline - 5/5/5/590%90%90%90%90 Sec.Bench - 6/5/4/385%90%95%100%90 Sec.Incline - 6/5/4/390%95%100%100%90 Sec.After you Have MaxedThis is the final week of the Summer Conditioning program. The above percentages are presented as 1. Enter your New Maxes into the Green Boxes on the Next PagePlyometricsStatue Complex #1 (4:30 Min.)1 Min.PlyometricsBarry Sanders x 2 (4:30 Min.)1 Min.PlyometricsStatue Complex #2 (4:30 Min.)1 Min.PlyometricsBarry Sanders x 3 (4:30 Min.)1 Min.PlyometricsStatue Complex #3 (4:30 Min.)1 Min.PlyometricsBarry Sanders x 3 (4:30 Min.)1 Min.PlyometricsStatue Complex #3 (4:30 Min.)1 Min.PlyometricsBarry Sanders x 3 (4:30 Min.)1 Min.PlyometricsStatue Complex #4 (4:30 Min.)1 Min.PlyometricsBarry Sanders x 3 (4:30 Min.)1 Min.PlyometricsStatue Complex #6 (4:30 Min.)1 Min.PlyometricsBarry Sanders x 3 (4:30 Min.)1 Min.guidelines to help you achieve a one-rep max. OBVIOUSLY, YOU DO NOT HAVE TO FOLLOW THEM.2. Print off the Workouts for weeks 7-12 to take with you.Box Jumps (4:30 Min.)Dots (4:30 Min.)Bag Jumps (4:30 Min.)Speed Ladder (4:30 Min.)Box Jumps (4:30 Min.)Dots (4:30 Min.)Box Jumps (4:30 Min.)Dots (4:30 Min.)Bag Jumps (4:30 Min.)Speed Ladder (4:30 Min.)Bag Jumps (4:30 Min.)Speed Ladder (4:30 Min.)CoreAbdominals #1 x 3 (9:30 Min.)NoneCoreAbdominals #12 x 3 (9:30 Min.)NoneCoreAbdominals #3 x 3 (9:30 Min.)NoneCoreAbdominals #4 x 3 (9:30 Min.)NoneCoreAbdominals #5 x 3 (9:30 Min.)NoneCoreAbdominals #6 x 3 (9:30 Min.)NoneCoreAbdominals #5 x 3 (9:30 Min.)NoneCoreAbdominals #6 x 3 (9:30 Min.)NoneCoreAbdominals #7 x 3 (9:30 Min.)NoneCoreAbdominals #8 x 3 (9:30 Min.)NoneCoreAbdominals #9 x 3 (9:30 Min.)NoneCoreAbdominals #10 x 3 (9:30 Min.)NoneR.D.L. - 3 x 1013513513545 Sec.Fun-House Circuit x 220 different lifts - 20 seconds at a time7 Sec.R.D.L. - 3x1013513513545 Sec.Single Leg R.D.L. - 3x845 Sec.Single Leg R.D.L. - 3x845 Sec.Straight Legged DL - 3 x 1013513513545 Sec.Front Squat - 3 x 845 Sec.Single Leg R.D.L. - 3x845 Sec.Partner Leg Curls - 3 x 6B.W.B.W.B.W.45 Sec.Star Lunge - 3 x 3 (E.L.)95959545 Sec.Star Lunge 3x3 (Each Leg)45 Sec.Wave Squat - 3 x 495-11595-11595-11545 Sec.Wave Squat - 3 x 495-11595-11595-11545 Sec.Pulse Lunge - 3 x 8 (E.L.)13513513545 Sec.D.B. Side Step-Ups - 3 x 8 (E.L.)45 Sec.Wave Squat - 3 x 495-11595-11595-11545 Sec.Alt. Vertical Swings - 3 x 1045 Sec.D.B. Killer 6's - 3 Sets45 Sec.D.B. Killer 6's - 3 Sets45 Sec.Upright Rows - 3 x 1045 Sec.Upright Rows - 3 x 1045 Sec.D.B. Incline Killer 6's x 345 Sec.Bent Over Row - 3 x 1013513513545 Sec.Upright Rows - 3 x 1045 Sec.1 Arm D.B. Hang Clean - 3 x 645 Sec.Push-Ups - 4 x 20B.W.B.W.B.W.B.W.45 Sec.Bumper Plt. Push-Ups 3x10B.W.B.W.B.W.45 Sec.Decline Push-Ups - 3 x 20B.W.B.W.B.W.45 Sec.Decline Push-Ups - 3 x 20B.W.B.W.B.W.45 Sec.M. B. Push-Ups x 10 (E.A.)B.W.B.W.B.W.45 Sec.Dips - 3 x 1245454545 Sec.Decline Push-Ups - 3 x 20B.W.B.W.B.W.45 Sec.Platform Press x 10045 Sec.

YELLOW JACKET FOOTBALLYELLOW JACKET FOOTBALLYELLOW JACKET FOOTBALLYELLOW JACKET FOOTBALLYELLOW JACKET FOOTBALLYELLOW JACKET FOOTBALLYELLOW JACKET FOOTBALLYELLOW JACKET FOOTBALL"I firmly believe that any man's finest hour--his greatestfulfillment to all he"UNITY IS THE SECRET!""UNITY IS THE SECRET!"Optomist Creed:"Make the big-time where you are.""Make the big-time where you are.""Those who stay will be CHAMPIONS.""Be loyal or be gone!"holds dear--is that moment when he has worked his heart out in a good cause and lies"To be so strong the NOTHING can disturb your peace of mind."exhausted on the field of battle--victorious." -- Vince Lombardi

Max-Out Week!Max-Out Week!

Stretching Routines

*** The stretching portion of our conditioning program is as important as any other part of the workout. We must work extremely hard to make our guys more flexible and more athletic!*** These routines will take place at the end of the workout and are the minimum amount of stretching that needs to be performed in order to keep yourself healthy and flexible.*** The flexibility you will gain not only reduces the risk of injury, but it also enhances the strength, speed and quickness gains you will achieve from being a part of our program.

ISOLATED STRETCHESEach stretch will be held for a minimum of 15 seconds. You need to perform each strech twice before moving to the next.

Standing Stretches:1. Straight HangFeet together and hang. You want your knees straight but not locked out. Try to put your palms flat on the ground, bringing your nose to your knee.2. Right Leg Quad StretchPull on foot and stretch quad, keeping the knee pointed to the ground.3. Left Leg Quad StretchPull on foot and stretch quad, keeping the knee pointed to the ground.4. Saigon SquatSquat down, and push out on the knees with the elbows, keeping your heels flat on the ground throughout the stretch.5. Hip Flexor Stretch (Right Leg)Stand with back foot flat on the ground, step out with the other leg, and lean into a lungeposition. Push on butt cheek, and stretch hip flexor as far as possible.6. Hip Flexor Stretch (Left Leg)Stand with back foot flat on the ground, step out with the other leg, and lean into a lungeposition. Push on butt cheek and stretch hip flexor as far as possible.7. Double Hip Flexor StretchStand with feet apart wider than shoulder width. Lean back and push on butt, and lowerback area. Push hips forward as far as possible.8. Triceps Stretch (Right Arm)Put arm above head, pull hand down to middle of back and as far as possible.9. Triceps Stretch (Left Arm)Put arm above head, pull hand down to middle of back and as far as possible.10. Shoulder Rolls (Big Circles)Roll arms forward 15 times. Roll arms backward 15 times.

Seated Stretches:11. Feet TogetherPut legs out straight, not locked out, and put your nose on your knees. Grab your toes.12. Spread 'Em (Middle)Grab heels and pull your nose to the ground.13. Spread 'Em (Right Leg)Put your nose on your right knee.14. Spread 'Em (Left Leg)Put your nose on your left knee.15. Inverted Hurdler Stretch (Right Leg)Same position as Spread 'Em, keep left leg straight, and pull your right leg in and put rightfoot flat against inner part of the left thigh. Put your nose on your knee. 16. Inverted Hurdler Stretch (Left Leg)Same position as Spread 'Em, keep right leg straight, and pull your left leg in and put leftfoot flat against inner part of the right thigh. Put your nose on your knee. 17. Over the Top (Right Leg)Lay flat on your back, and keep your shoulders on the ground. Throw right leg over the top.18. Over the Top (Left Leg)Lay flat on your back, and keep your shoulders on the ground. Throw left leg over the top.19. Legs OverLay flat, and throw both legs over the top, putting your feet flat on the ground behind you.20. Ab StretchLay on your stomach, pushing your upper body off the ground. Leave the hips presseddown.

PARTNER STRETCHESEach stretch will have 3 phases:Each phase will last 10 seconds, totalling 30 seconds of stretching on each exercise.

Phase 1 (Stretch) - Take the stretch as far as is comfortable, and hold for 10 seconds.Phase 2 (Fire) - Push back against the resistance/partner with about 3/4 power. Do not try to overpower your partner. Instead, try to lengthen the muscle. Fire for 10 seconds.Phase 3 (Stretch) - Take the stretch even further than the beginning stretch phase. The muscle should be able to stretch further than before. Hold for 10 seconds.1. Hamstring (Right Leg) 2. Hamstring (Left Leg)Lay on back with partner's shoulder on your heel and hands around your thigh. Partner helps to straighten out the leg (not completely locked out though), and he will stretch theleg until you tell him to stop. Hold for 10 seconds, hold while stretcher fires for 10seconds, and hold the stretch further for 10 seconds before relaxing.3. Quad (Right Leg) 4. Quad (Left Leg)Lay on stomach, parnter will put knee on butt cheeck and pull bent leg up and back. Tell 4. Quad (Left Leg)partner when to stop and from that point work through the phases of the stretch.5. Groin StretchSet in butterfly position, partner will push down slowly and evenly (Be careful). Find the position and hold through the phases of the stretch.6. Arm StretchPartner will pull arms up behind you. Keep palms facing out and thumbs pointing up. Gothrought the three phases of the stretch.

&"Arial Black,Regular"&20&K03-048STATIC COOL-DOWN / STRETCHING

&"Stencil,Regular"&28&K03-048YELLOW JACKET FOOTBALL

Abdominal-Core Routines

ABDOMINAL/CORE ROUTINE 1ABDOMINAL/CORE ROUTINE 2EXERCISEREPSEXERCISEREPSPARTNER LEG THROWSX 10 (FRONT, RT, LT)6 INCHES30 SEC.ROW THE BOAT1 X 30 (EACH SIDE)RIGHT LEG IN15 SEC.JACK-KNIVES1 X 30LEFT LEG IN15 SEC.VERTICAL LEG CRUNCHES1 X 30FLUTTER KICKS15 SEC.LONG ARM CRUNCHES1 X 30SCISSORS15 SEC.SQUIRMS1 X 40BICYCLES30 SEC.

ABDOMINAL/CORE ROUTINE 3ABDOMINAL/CORE ROUTINE 4EXERCISEREPSEXERCISEREPSBRIDGE (MIDDLE)15 SEC.STANDING TRUNK TWISTS (25 LBS.)1 X 15 (EACH SIDE)SIDE BRIDGE (RIGHT)15 SEC.RUSSIAN TWISTS1 X 30 (EACH SIDE)BRIDGE (MIDDLE)15 SEC.1 LEG REACHES1 X 15 (EACH SIDE)SIDE BRIDGE (LEFT)15 SEC.BICYCLES1 X 30 (EACH SIDE)BRIDGE (MIDDLE)15 SEC.PALMS TO KNEES1 X 30TOE TOUCHES30 SEC.PALMS TO KNEES (RIGHT LEG)1 X 15SQUIRMS30 SEC.PALMS TO KNEES (LIGHT LEG)1 X 15

ABDOMINAL/CORE ROUTINE 5ABDOMINAL/CORE ROUTINE 6EXERCISEREPSEXERCISEREPSPARTNER WINDSHIELD WIPERSX 20PARTNER SIT-UPS30 SEC./20 SEC./10 SEC.PARTNER WOODCHOPPERSX 15 (EACH SIDE)PARTNER LEG THROWS30 SEC./20 SEC./10 SEC.SEATED TRUNK TWIST (25 LBS.)X 30 (15 EACH SIDE)ROW THE BOAT30 SEC.BICYCLES30 SEC.

ABDOMINAL/CORE ROUTINE 7ABDOMINAL/CORE ROUTINE 8EXERCISEREPSEXERCISEREPSPARTNER MED. BALL THROWS1 X 25V-UPS1 X 25PART. MED. BALL TWIST & THROW1 X 20LYING SUPERMAN ROUTINE15 SEC. EACHPARTNER MED BALL SLAMS1 X 20 ON ALL 4'S SUPERMAN ROUTINE15 SEC. EACHPARTNER MED BALL LEG RAISES1 X 10 (2 TIMES = 1)2 LEG MOUNTAIN CLIMBERS1 X 25

ABDOMINAL/CORE ROUTINE 9ABDOMINAL/CORE ROUTINE 10EXERCISEREPSEXERCISEREPSTOE TOUCHES1 X 30PARTNER WOOD CHOPPERSX 15 EACH SIDEVERTICAL LEG CRUNCHES1 X 30RUSSIAN TWISTSX 15 EACH SIDELEG RAISE VERTICAL LEG CRUNCH1 X 30JACK-KNIVESX 30V-UPS1 X 10BICYCLESX 30 EACH SIDE

ABDOMINAL/CORE ROUTINE 11ABDOMINAL/CORE ROUTINE 12EXERCISEREPSEXERCISEREPSPARTNER WINDSHIELD WIPERSX 20REVERSE CRUNCHES1 X 40ROW THE BOAT1 X 30ALTERNATING JACKKNIVES2 X 20WEIGHTED CRUNCHES2 X 20DIAMOND CRUNCHES1 X 30RUSSIAN TWISTS2 X 25SQUIRMS1 X 40WINDSHIELD WIPERS2 X 15BICYCLES2 X 20T-SITS2 X 1 MIN.T-SITS2 X 1 MIN.SUPERMANS2 X 12FLOOR BRIDGE1 X 1:15OBLIQUE BRIDGES1 X 1 MIN. EACH SIDE

ABDOMINAL/CORE ROUTINE 13ABDOMINAL/CORE ROUTINE 14EXERCISEREPSEXERCISEREPSTHROW DOWNS1 X 40LYING LEG HIP RAISE1 X 40JACKKNIVES1 X 20LEG RAISE1 X 35ROW THE BOAT2 X 20CRUNCHES2 X 30UNDERTAKERS2 X 20FLUTTER KICKS2 X 20SQUIRMS1 X 30OBLIQUE CRUNCHES2 X 15T-SITS2 X 1 MIN.SUPERMANS2 X 15SIDE BRIDGES2 X 1 MIN.

ABDOMINAL/CORE ROUTINE 15ABDOMINAL/CORE ROUTINE 16EXERCISEREPSEXERCISEREPSALTERNATING JACKKNIVES2 X 20LYING LEG HIP RAISE1 X 30REVERSE CRUNCH2 X 25LEG RAISE1 X 30DIAMOND CRUNCH2 X 15TOE TOUCHES1 X 20REVERSE TRUNK TWIST2 X 16CRUNCHES2 X 25SQUIRMS1 X 50RUSSIAN TWISTS2 X 30T-SIT2 X 1 MIN.SQUIRMS1 X 506 INCHES1 X 1:30

&"Copperplate Gothic Bold,Regular"&28&K03-046ABDOMINAL / CORE ROUTINES

&"Stencil,Regular"&28&K03-048YELLOW JACKET FOOTBALL

Core Stability Routines

STATUE COMPLEX ROUTINE #1STATUE COMPLEX ROUTINE #2EXERCISEREPS / TIMEEXERCISEREPS / TIMEWALL SITS1:00BURPEESX 10STANDING SQUAT POSITION30 SEC.SINGLE LEG SQUAT (RIGHT)X 101 - LEG SQUAT POSITION (RIGHT)15 SEC.SINGLE LEG SQUAT (LEFT)X 101 - LEG SQUAT POSITION (LEFT)15 SEC.TWO LEG ACL JUMPSX 10SQUAT JUMPSX 10TUCK JUMPSX 10

STATUE COMPLEX ROUTINE #3STATUE COMPLEX ROUTINE #4EXERCISEREPS / TIMEEXERCISEREPS / TIMESTANDING SQUAT POSITION1:00SQUAT WITH PLATE PUNCHES30 SEC.SINGLE LEG TOE TOUCHES (RIGHT)X 10DUCK-WALK WITH PLATE15 YARDSSINGLE LEG TOE TOUCHES (LEFT)X 10BACKWARD DUCK WALK W/PLATE15 YARDSSINGLE LEG VERTICAL JUMPS (RT.)X 10SIDE SHUFFLE WITH PLATE PUNCH15 YARDS (RIGHT)SINGLE LEG VERTICAL JUMPS (LT.)X 10SIDE SHUFFLE WITH PLATE PUNCH15 YARDS (LEFT)BOUND FOR HEIGHTX 10 (EACH LEG)

STATUE COMPLEX ROUTINE #5STATUE COMPLEX ROUTINE #6EXERCISEREPS / TIMEEXERCISEREPS / TIMEVERTICAL JUMPS (2FT / RT / LT)X 10 EACHBUS-DRIVERS30 SEC.ACL JUMPS (2FT / RT / LT)X 10 EACHLUNGES WITH OVERHEAD PLATE15 YARDSFRONT TO BACK (2FT / RT / LT)X 10 EACHHOP WITH OVERHEAD PLATE15 YARDSTOE WALK / HANGING PLATE15 YARDSBACKWARD TOE WALK15 YARDS

BARRY SANDERS ROUTINE:10 Squats10 Lunges on each leg (total of 20)10 Split-squat jumps (total of 20)10 ACL jumps (total of 20)10 Squat jumps

"Victorious warriors win first, then go to war, while defeated warriors go to war first and then seek to win."- Sun Tzu

&"Copperplate Gothic Bold,Regular"&28&K03-048CORE STABILITY ROUTINES

&"Stencil,Regular"&28&K03-049howard payne football

Agility Drills4-Cone Drills#1#2#3

#4#5#6

#7#8#9

#10#11#12

Agility DrillsT-DrillL-DrillL-Drill

Pro-Agility2-Point Station - Long/Short/Long2-Point Station - Short/Long/Short

2-Point Station - Long/Long/Short2-Point Station - Short/Short/Long2-Point Station - 3 Longs

2-Point Station - 3 Shorts2-Point Station - M + 1 LongW-Drill

Overload and Overspeed Drills1. Overload: Gravity-resisted sprinting, running up-hill (or braking with a harness/parachute/sled). These drills will:* Arrest your arm and leg action* Increase ground time in an attempt to muscle through each strideRegardless of actual horizontal velocity you must overemphasize two things in order to gain a training effect:* Arm and knee punch* Explosion off the groundAfter warm-ups, we will begin each workout with OVERLOAD sprints, each consisting of a short (40 yard)explosive uphill/upstair burst. Quality means everything in these drills, so breathe and stretch for 30 secondsto 1 minute after each rep.2. Oversped: Gravity-assisted, sprinting down a slight decline (or high speed towing with a harness/stretch cord). Ourobjective is to exceed "4th gear" by ~ 10% (2-3 mph over top speed) via a shallow (1-2%) slope. These drills will:* Make you lean back* Cause you to overstride in an effort to brake and protect yourselfYou must overemphasize thre things in order to gain a training effect:* Arm and leg turnover rate* Foot plant directly beneath the hips, as when sprinting normally* Aggressively exploding through each rep in an effort to find "5th gear"After warm-ups, we will begin each workout with OVERSPEED sprints where you start at the numbers of afootball field, accelerate up to the midfield crown and burst down through the far sideline at "hyper-speed".Again, quality is everything, so take 30 seconds to 1 minute to catch your breath and stretch between reps.

&"Stencil,Regular"&22&K03-049Howard payne football

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Percentage ChartMax50%55%60%65%70%75%80%85%90%95%105%110%150758390981051131201281351431581651557885931011091161241321401471631711608088961041121201281361441521681761658391991071161241321401491571731821708594102111119128136145153162179187175889610511412313114014915816618419318090991081171261351441531621711891981859310211112013013914815716717619420419598107117127137146156166176185205215200100110120130140150160170180190210220205103113123133144154164174185195215226210105116126137147158168179189200221231215108118129140151161172183194204226237220110121132143154165176187198209231242225113124135146158169180191203214236248230115127138150161173184196207219242253235118129141153165176188200212223247259240120132144156168180192204216228252264245123135147159172184196208221233257270250125138150163175188200213225238263275255128140153166179191204217230242268281260130143156169182195208221234247273286265133146159172186199212225239252278292270135149162176189203216230243257284297275138151165179193206220234248261289303280140154168182196210224238252266294308285143157171185200214228242257271299314290145160174189203218232247261276305319295148162177192207221236251266280310325300150165180195210225240255270285315330305153168183198214229244259275290320336310155171186202217233248264279295326341315158173189205221236252268284299331347320160176192208224240256272288304336352325163179195211228244260276293309341358

Max50%55%60%65%70%75%80%85%90%95%105%110%330165182198215231248264281297314347363335168184201218235251268285302318352369340170187204221238255272289306323357374345173190207224242259276293311328362380350175193210228245263280298315333368385355178195213231249266284302320337373391360180198216234252270288306324342378396365183201219237256274292310329347383402370185204222241259278296315333352389407375188206225244263281300319338356394413380190209228247266285304323342361399418385193212231250270289308327347366404424390195215234254273293312332351371410429395198217237257277296316336356375415435400200220240260280300320340360380420440405203223243263284304324344365385425446410205226246267287308328349369390431451415208228249270291311332353374394436457420210231252273294315336357378399441462425213234255276298319340361383404446468430215237258280301323344366387409452473435218239261283305326348370392413457479440220242264286308330352374396418462484445223245267289312334356378401423467490450225248270293315338360383405428473495455228250273296319341364387410432478501460230253276299322345368391414437483506465233256279302326349372395419442488512470235259282306329353376400423447494517475238261285309333356380404428451499523480240264288312336360384408432456504528485243267291315340364388412437461509534490245270294319343368392417441466515539495248272297322347371396421446470520545500250275300325350375400425450475525550

Max50%55%60%65%70%75%80%85%90%95%105%110%505253278303328354379404429455480530556510255281306332357383408434459485536561515258283309335361386412438464489541567520260286312338364390416442468494546572525263289315341368394420446473499551578530265292318345371398424451477504557583535268294321348375401428455482508562589540270297324351378405432459486513567594545273300327354382409436463491518572600550275303330358385413440468495523578605555278305333361389416444472500527583611560280308336364392420448476504532588616565283311339367396424452480509537593622570285314342371399428456485513542599627575288316345374403431460489518546604633580290319348377406435464493522551609638585293322351380410439468497527556614644590295325354384413443472502531561620649595298327357387417446476506536565625655600300330360390420450480510540570630660605303333363393424454484514545575635666610305336366397427458488519549580641671615308338369400431461492523554584646677620310341372403434465496527558589651682625313344375406438469500531563594656688630315347378410441473504536567599662693635318349381413445476508540572603667699640320352384416448480512544576608672704645323355387419452484516548581613677710650325358390423455488520553585618683715655328360393426459491524557590622688721660330363396429462495528561594627693726665333366399432466499532565599632698732670335369402436469503536570603637704737675338371405439473506540574608641709743

Max50%55%60%65%70%75%80%85%90%95%105%110%680340374408442476510544578612646714748685343377411445480514548582617651719754690345380414449483518552587621656725759695348382417452487521556591626660730765700350385420455490525560595630665735770705353388423458494529564599635670740776710355391426462497533568604639675746781715358393429465501536572608644679751787720360396432468504540576612648684756792725363399435471508544580616653689761798730365402438475511548584621657694767803735368404441478515551588625662698772809740370407444481518555592629666703777814745373410447484522559596633671708782820750375413450488525563600638675713788825

&"Arial Rounded MT Bold,Regular"&24Percentage Chart

After AftersAfter Afters

Week 1Week 2Monday/WednesdayMonday/Wednesday

Super-Set x 3Dumb-Bell Incline Bench x 8Super-Set x 3Bench Dips x 15Med. Ball Push-Ups x 8 (E.A.)Incline Push-Ups x 30

Super-Set x 3Skull-Crushers x 15Super-Set x 3Bar-Bell Overhead Ext. x 15Dumbbell Kick-backs x 10 (E.A.)Triceps Cable Push-Downs x 15

Super-Set x 3Shoulder Complex x 8Super-Set x 3Alt. D.B. Military x 8 (E.A.)Fore-Arm Curls x 40Bar-Bell Front Raises x 10

Tuesday /Thursday Tuesday/Thursday

Super-Set x 3Lat Pull-Downs x 15Super-Set x 3Bar-Bell Bent Over Row x 10Cable Rows x 15Dumb-Bell Row x 8 (Each Arm)

Super-Set x 3Hammer Curls x 16 (8 Each Arm)Super-Set x 3Bar-Bell 21'sReverse Grip Bar-Bell Curls x 151 Arm Curls on Inc. Bench x 8

Super-Set x 3Alt. Arm Rope Swings - 20 Sec.Super-Set x 3Med. Ball Hallelujahs x 8Two Arm Rope Swings - 20 Sec.Med. Ball Shoulder Wall Routine

Week 3Week 4Monday /Wednesday Monday/Wednesday

Super-Set x 3Dumb-Bell Incline Flyes x 10Super-Set x 3Overhead Pulls x 10Platform Press x 25D.B. Bench Explosions x 20

Super-Set x 3Skull-Crushers x 10Super-Set x 3D.B. Overhead Raises x 10Triceps Cable Push-Downs x 10Triceps Cable Push-Downs x 10

Super-Set x 3Bar-Bell Heavy Shrugs x 10Super-Set x 3Military Press x 10Shoulder Complex x 30Bent Arm Lateral Raises x 10

Tuesday /Thursday Tuesday /Thursday

Super-Set x 3Pull-Ups x 10Super-Set x 3Upright Rows x 15Cable Rows x 20Chin-Ups x 15

Super-Set x 3Run the Rack Hammer CurlsSuper-Set x 3Alt. D.B. Tuck Curls x 8 (E.A.)(See Explanations)Running Curls - 30 Seconds

Super-Set x 3Dumb-Bell Stand-Ups x 8Super-Set x 3Alt. Bumper Plate Push-Ups x 10Burpee to Pull-Ups x 10Full Body Pull-Ups x 10

After Afters

Week 5Week 6Monday/WednesdayMonday /Wednesday

Super-Set x 3D.B. Platform Press x 30Super-Set x 3Close Grip Bench Press x 10Incline Push-Ups x 30Wide Grip Bench Press x 10

Super-Set x 3Skull Crushers x 10Super-Set x 3Triceps Cable Extensions x 12Close Grip Bench Press x 10D.B. Kick-Backs x 12

Super-Set x 3Arnold Press x 10Super-Set x 3Barbell Military Press x 10Rear Delt Raise Inc. Bench x 10Alternating D.B. Military x 8

Tuesday/ThursdayTuesday /Thursday

Super-Set x 3Wide Grip Pull-Ups x 8Super-Set x 3Lat Pull-Downs x 15Lat Pull-Downs x 20 (Light)Cable Rows x 15

Super-Set x 3Bar-Bell 21'sSuper-Set x 3Sitting Incilne D.B. Curls x 10Hammer Curls x 10 (Each Arm)Reverse Grip Bar-Bell Curls x 15

Super-Set x 3Supine Row x 20Super-Set x 3Alt. Arm Rope Swings - 20 Sec.D.B. Row x 10 (Each Arm)Two Arm Rope Swings - 20 Sec.

Week 7Week 8Monday /Wednesday Monday/Wednesday

Super-Set x 3Dumb-Bell Incline Bench x 8Super-Set x 3Bench Dips x 15Med. Ball Push-Ups x 8 (E.A.)Incline Push-Ups x 30

Super-Set x 3Skull-Crushers x 15Super-Set x 3Bar-Bell Overhead Ext. x 15Dumbbell Kick-backs x 10 (E.A.)Triceps Cable Push-Downs x 15

Super-Set x 3Shoulder Complex x 8Super-Set x 3Alt. D.B. Military x 8 (E.A.)Fore-Arm Curls x 40Bar-Bell Front Raises x 10

Tuesday /Thursday Tuesday /Thursday

Super-Set x 3Lat Pull-Downs x 15Super-Set x 3Bar-Bell Bent Over Row x 10Cable Rows x 15Dumb-Bell Row x 8 (Each Arm)

Super-Set x 3Hammer Curls x 16 (8 Each Arm)Super-Set x 3Bar-Bell 21'sReverse Grip Bar-Bell Curls x 151 Arm Curls on Inc. Bench x 8

Super-Set x 3Alt. Arm Rope Swings - 20 Sec.Super-Set x 3Med. Ball Hallelujahs x 8Two Arm Rope Swings - 20 Sec.Med. Ball Shoulder Wall Routine

After Afters

Week 9 Week 10Monday /Wednesday Monday /Wednesday

Super-Set x 3Dumb-Bell Incline Flyes x 10Super-Set x 3Overhead Pulls x 10Platform Press x 25D.B. Bench Explosions

Super-Set x 3Skull-Crushers x 10Super-Set x 3D.B. Overhead Raises x 10Triceps Cable Push-Downs x 10Reverse Grip Bar-Bell Curls x 10

Super-Set x 3Bar-Bell Heavy Shrugs x 10Super-Set x 3Military Press x 10Shoulder Complex x 30Bent Arm Lateral Raises x 10

Tuesday/ThursdayTuesday/Thursday

Super-Set x 3Pull-Ups x 10Super-Set x 3Upright Rows x 15Cable Rows x 20Chin-Ups x 15

Super-Set x 3Run the Rack Hammer CurlsSuper-Set x 3Alt. D.B. Tuck Curls x 8 (E.A.)See ExplanationsRunning Curls - 30 Seconds

Super-Set x 3Dumb-Bell Stand-Ups x 8Super-Set x 3Alt. Bumper Plate Push-Ups x 10Burpee to Pull-Ups x 10Full Body Pull-Ups x 10