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Conditioning Program



Here are some routines to follow at your gym of choice!

Copy/print out these routines and bring a small notebook to track everything you are doing. 

The exercise, the amount of weight, the number of sets, the number of reps.  Write it down and watch your progress over the next 7 weeks. 

3 days Full Body:

Monday
Overhead Squats  1 x 10
Barbell Squats  3 x 5
Romanian Deadlifts  2 x 6
Calf Raises  2 x 8
Shoulder Combo  1 x 10
Bench Press  3 x 5
Lat Pulldowns  3 x 6
Push Press  3 x 5
Core Work

Wednesday:
Overhead Squats  1 x 10
DB Single Leg Squats  3 x 12
Glute Ham Raises  2 x 12
Walking Lunges  1 x 12
DB Incline Press  3 x 10
DB Rows  3 x 10
DB Shoulder Press  3 x 10
Core Work

Friday:
Overhead Squats  1 x 10
Front Squats  3 x 8
Good Mornings  2 x 8
Calf Raises  2 x 10
Bench Press  3 x 8
Cable Rows  3 x 8
Upright Rows  3 x 8
Core Work

The other split could be:

Monday:
Chest
Bench Press  3 x 5
Incline Press  3 x 8
Chest Flies  3 x 10
Dips  2 x Max Reps

Tuesday:  Back
Lat Pulldowns  3 x 6
Cable Rows  3 x 8
Pullovers  3 x 10
Chin-ups  2 x Max Reps

Wednesday:  Legs
Squats  3 x 5
Romanian Deadlifts  3 x 6
Leg Extensions  2 x 8
Leg Curls  2 x 8
Leg Press  2 x 12
Calf Raises 3 x 12

Thursday:  Shoulders and Neck
4-Way Neck  2 x 10
Shrugs  3 x 10
Upright Rows  3 x 10
Shoulder Press  3 x 10

Friday:  Arms and Grip Work
Barbell Curls  3 x 8
Lying Extensions  3 x 8
DB Curls  2 x 10
Pushdowns  2 x 10
Supination/Pronation  2 x 10
Ulnar/Radial Deviation  2 x 10
Towel Hangs  1 x Max Time