York Strength Program

Put the number of Reps and the Weight lifted for each of the following Exercises. Name_________________________
FOR BEST RESULTS THE NUMBER OF REP'S SHOULD BE BETWEEN 1 AND 15! If You get more than 15, you must take a rest and add more weight, and try again!

Bench Press-	Reps:	Weight: lbs	ONE REP MAX: lbs
Bent Over Row	Reps:	Weight: lbs	ONE REP MAX: lbs
Bicep Curls (your choice)	Reps:	Weight: lbs	ONE REP MAX: lbs
Lat Pulldowns/Pullups-	Reps:	Weight: lbs	ONE REP MAX: lbs
Crunches/Jammer Rotation	Reps:	Weight: lbs	ONE REP MAX: lbs
Inclines	Reps:	Weight: lbs	ONE REP MAX: lbs
Deadlift	Reps:	Weight: lbs	ONE REP MAX: lbs
Squats-	Reps:	Weight: lbs	ONE REP MAX: lbs
Lunges	Reps:	Weight: lbs	ONE REP MAX: lbs
Shoulder Press	Reps:	Weight: lbs	ONE REP MAX: lbs
Hang Cleans (80% of Bench)	Reps:	Weight: lbs	ONE REP MAX: lbs

 

York Strength Program

 

 

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Please Type your first and last name: York Strength Program

LIFTS Week 5-8	1st Set	2nd Set	3rd Set	4th Set	5th Set
Monday	reps x wt.(lbs)	reps x wt.(lbs)	reps x wt.(lbs)	reps x wt.(lbs)	reps x wt.(lbs)
Bench	10 x	5 x	5 x	5 x	5 x
Bent Over Row	10 x	5 x	5 x	5 x	5 x
Bicep Curls (your choice)	10 x	5 x	5 x	5 x	5 x
Lat Pulldowns/Pullups	10 x	5 x	5 x	5 x	5 x
Crunches/Jammer Rotation	10 x	5 x	5 x	5 x	5 x
Inclines	10 x	5 x	5 x	5 x	5 x
Reverse Flys (Shoulder Trap lift)	1x30	1x30	1x30
Tuesday
Deadlift Tuesday	10 x	5 x	5 x	5 x	5 x
Squats (Not today)	10 x	5 x	5 x	5 x	5 x
Lunges	10 x	5 x	5 x	5 x	5 x
Shoulder Press	10 x	5 x	5 x	5 x	5 x
Hang Cleans	10 x	5 x	5 x	5 x	5 x
Back Hyperextensions or SLD	1x20	1x20	1x20
Tricep Lift (your choice)	1x20	1x20	1x20
Front & Side Raises	1x20	1x20	1x20
Thursday
Bench	10 x	5 x	5 x	5 x	5 x
Bent Over Row	10 x	5 x	5 x	5 x	5 x
Bicep Curls (your choice)	10 x	5 x	5 x	5 x	5 x
Lat Pulldowns/Pullups	10 x	5 x	5 x	5 x	5 x
Crunches/Jammer Rotation	10 x	5 x	5 x	5 x	5 x
Inclines	10 x	5 x	5 x	5 x	5 x
Reverse Flys (Shoulder Trap lift)	1x25	1x25	1x25
Friday
Deadlift (not today)	10 x	5 x	5 x	5 x	5 x
Squats Friday	10 x	5 x	5 x	5 x	5 x
Lunges	10 x	5 x	5 x	5 x	5 x
Shoulder Press	10 x	5 x	5 x	5 x	5 x
Cleans	10 x	5 x	5 x	5 x	5 x
Back Hyperextensions or SLD	1x25	1x25	1x25
Tricep Lift (your choice)	1x25	1x25	1x25
Front & Side Raises	1x25	1x25	1x25