STRENGTH TRAINING

Indoor 2010

Odd Weeks – Days 1&2

Muscle Group	Exercise	Sets	Reps
Chest	Barbell bench press	3	10,10,10
Shoulders	Barbell military press	3	12,12,12
Back	Seated cable rows	3	10,10,10
Legs	Squats	3	10,8,6
Legs	Calf raises	3	25,25,25
Shoulders/chest/triceps	Dips	3	Failure

Even Weeks – Days 1&2

Muscle Group	Exercise	Sets	Reps
Chest	Incline flyes	3	10,10,10
Shoulders	Dumbbell military press	3	12,12,12
Back	Wide grip lat pull-downs	3	10,10,10
Legs	Lunges	3	10,10,10
Legs	Calf raises	3	25,25,25
Shoulders/chest/triceps	Dips	3	Failure