Chartiers Valley Lady Colts Strength Training Card

Strength Training Workout Card

Name:

_________________________________________

Phase: Week 1 -- Endurance

DATE:

6/12/2007

DATE:

6/13/2007

DATE:

6/14/2007

Rep Goal:

13-15

Rep Goal:

13-15

Rep Goal:

13-15

Rest Period:

90 seconds

Rest Period:

90 seconds

Rest Period:

90 seconds

Goal:

Muscular Endurance

Goal:

Muscular Endurance

Goal:

Muscular Endurance

Core Lift:

Squat

Core Lift:

Lunge

Core Lift:

Squat

Set 1:

lbs

reps

Set 1:

lbs

reps

Set 1:

lbs

reps

Set 2:

lbs

reps

Set 2:

lbs

reps

Set 2:

lbs

reps

Set 3:

lbs

reps

Set 3:

lbs

reps

Set 3:

lbs

reps

Chest:

Bench

Leg:

Standing Leg Curl

Chest:

Bench

Set 1:

lbs

reps

Set 1:

lbs

reps

Set 1:

lbs

reps

Set 2:

lbs

reps

Set 2:

lbs

reps

Set 2:

lbs

reps

Set 3:

lbs

reps

Set 3:

lbs

reps

Set 3:

lbs

reps

Back:

Machine: __________

Shoulder:

Dumbbell Military

Back:

Machine: __________

Set 1:

lbs

reps

Set 1:

lbs

reps

Set 1:

lbs

reps

Set 2:

lbs

reps

Set 2:

lbs

reps

Set 2:

lbs

reps

Set 3:

lbs

reps

Set 3:

lbs

reps

Set 3:

lbs

reps

Bicep:

Choice:_______________________

Leg:

Extension/Curls

Circuit:

Round 1

Set 1:

lbs

reps

Set 1:

lbs

reps

Set 1:

lbs

reps

Set 2:

lbs

reps

Set 2:

lbs

reps

Set 2:

lbs

reps

Set 3:

lbs

reps

Set 3:

lbs

reps

Set 3:

lbs

reps

Tricep:

Choice:_______________________

Arms:

Choice:_______________________

Circuit:

Round 2

Set 1:

lbs

reps

Set 1:

lbs

reps

Set 1:

lbs

reps

Set 2:

lbs

reps

Set 2:

lbs

reps

Set 2:

lbs

reps

Set 3:

lbs

reps

Set 3:

lbs

reps

Set 3:

lbs

reps

Push Ups

2 X 15 seconds

Push Ups

2 X 20 seconds

Push Ups

2 X 25 seconds

Set 1:

Set 2:

Set 1:

Set 2:

Set 1:

Set 2:

Sit Ups

2 X 15 seconds

Sit Ups

2 X 20 seconds

Sit Ups

2 X 25 seconds

Set 1:

Set 2:

Set 1:

Set 2:

Set 1:

Set 2: