HS Weightroom

Weights

Week 1

Day 1

Core Weights

STATION 1Squat-4 x 8STATION 2Step Ups- 4 x 8 eachSTATION 3Skull-crushers-4 x 8STATION 4Power Clean4 x 8 each

Abs

Toe Touches

4 x 25

Day 2

Core Weights

STATION 1Bench-4 x 8STATION 2Squat Jumps- 4 x 8 STATION 3D.B. Squats-4 x 8STATION 4Incline-4 x 8 each

Abs

Crutches

4 x 25

Day 3

Core Weights

STATION 1Squat-4 x 8STATION 2D.B. Push Press- 4 x 8STATION 3Push Ups-4 x 20STATION 4Power Clean4 x 8 each

Abs

Bicycles

4 x 25

Day 4

Core Weights

STATION 1Bench-4 x 8STATION 2Reverse Lunges- 4 x 8 eachSTATION 3RDL's-4 x 8STATION 4Incline-4 x 8 each

Abs

30 Sec. Plank

4 Sets

Week 2

Day 1

Core Weights

STATION 1Squat-4 x 8STATION 2Step Ups- 4 x 8 eachSTATION 3D.B. Shoulder Shrugs-4 x 8STATION 4Power Clean4 x 8 each

Abs

Toe Touches

4 x 25

Day 2

Core Weights

STATION 1Bench-4 x 8STATION 2Single Leg Squats- 4 x 8 EachSTATION 3D.B. Squats-4 x 8STATION 4Incline-4 x 8 each

Abs

Crutches

4 x 25

Day 3

Core Weights

STATION 1Squat-4 x 8STATION 2D.B. Curls- 4 x 8 EachSTATION 3Diamond Push Ups-4 x 20STATION 4Power Clean4 x 8 each

Abs

Bicycles

4 x 25

Day 4

Core Weights

STATION 1Bench-4 x 8STATION 2D. B. Lunges- 4 x 8 eachSTATION 3D. B. RDL's-4 x 8STATION 4Incline-4 x 8 each

Abs

30 Sec. Plank

4 Sets

Week 3

Day 1

Core Weights

STATION 1Squat-4 x 8STATION 2Step Ups- 4 x 8 eachSTATION 3Skull-crushers-4 x 8STATION 4Power Clean4 x 8 each

Abs

Toe Touches

4 x 25

Day 2

Core Weights

STATION 1Bench-4 x 8STATION 2Squat Jumps- 4 x 8 STATION 3D.B. Squats-4 x 8STATION 4Incline-4 x 8 each

Abs

Crutches

4 x 25

Day 3

Core Weights

STATION 1Squat-4 x 8STATION 2D.B. Push Press- 4 x 8STATION 3Push Ups-4 x 20STATION 4Power Clean4 x 8 each

Abs

Bicycles

4 x 25

Day 4

Core Weights

STATION 1Bench-4 x 8STATION 2Reverse Lunges- 4 x 8 eachSTATION 3RDL's-4 x 8STATION 4Incline-4 x 8 each

Abs

30 Sec. Plank

4 Sets

Week 4

Day 1

Core Weights

STATION 1Squat-4 x 8STATION 2D.B. Curls- 4 x 8 eachSTATION 3Plate Chest Press-4 x 8STATION 4Power Clean4 x 8 each

Abs

Toe Touches

Crutches

2 x 25 Each

Day 2

Core Weights

STATION 1Bench-4 x 8STATION 2D.B. Lunges- 4 x 8 EachSTATION 3D.B. Squats-4 x 8STATION 4Incline-4 x 8 each

Abs

Crutches

Bicycles

2 x 25 Each

Day 3

Core Weights

STATION 1Squat-4 x 8STATION 2D.B. Push Press- 4 x 8STATION 3Skull-crushers-4 x 10STATION 4Power Clean4 x 8 each

Abs

Bicycles

Toe Touches

2 x 25 Each

Day 4

Core Weights

STATION 1Bench-4 x 8STATION 2Reverse Lunges- 4 x 8 eachSTATION 3RDL's-4 x 8STATION 4Incline-4 x 8 each

Abs

30 Sec. Plank

Crutches 25 Reps

2 Sets

Week 5

Day 1

Core Weights

STATION 1Squat-4 x 8STATION 2Step Ups- 4 x 8 eachSTATION 3Skull-crushers-4 x 8STATION 4Power Clean4 x 8 each

Abs

Toe Touches

4 x 25

Day 2

Core Weights

STATION 1Bench-4 x 8STATION 2Squat Jumps- 4 x 8 STATION 3D.B. Squats-4 x 8STATION 4Incline-4 x 8 each

Abs

Crutches

4 x 25

Day 3

Core Weights

STATION 1Squat-4 x 8STATION 2D.B. Push Press- 4 x 8STATION 3Push Ups-4 x 20STATION 4Power Clean4 x 8 each

Abs

Bicycles

4 x 25

Day 4

Core Weights

STATION 1Bench-4 x 8STATION 2Reverse Lunges- 4 x 8 eachSTATION 3RDL's-4 x 8STATION 4Incline-4 x 8 each

Abs

30 Sec. Plank

4 Sets

Week 6

Day 1

Core Weights

STATION 1Squat-4 x 8STATION 2Step Ups- 4 x 8 eachSTATION 3Skull-crushers-4 x 8STATION 4Power Clean4 x 8 each

Abs

Toe Touches

4 x 25

Day 2

Core Weights

STATION 1Bench-4 x 8STATION 2Squat Jumps- 4 x 8 STATION 3D.B. Squats-4 x 8STATION 4Incline-4 x 8 each

Abs

Crutches

4 x 25

Day 3

Core Weights

STATION 1Squat-4 x 8STATION 2D.B. Push Press- 4 x 8STATION 3Push Ups-4 x 20STATION 4Power Clean4 x 8 each

Abs

Bicycles

4 x 25

Day 4

Core Weights

STATION 1Bench-4 x 8STATION 2Reverse Lunges- 4 x 8 eachSTATION 3RDL's-4 x 8STATION 4Incline-4 x 8 each

Abs

30 Sec. Plank

4 Sets

Week 7

Day 1

Core Weights

STATION 1Squat-4 x 8STATION 2Step Ups- 4 x 8 eachSTATION 3Skull-crushers-4 x 8STATION 4Power Clean4 x 8 each

Abs

Toe Touches

4 x 25

Day 2

Core Weights

STATION 1Bench-4 x 8STATION 2Squat Jumps- 4 x 8 STATION 3D.B. Squats-4 x 8STATION 4Incline-4 x 8 each

Abs

Crutches

4 x 25

Day 3

Core Weights

STATION 1Squat-4 x 8STATION 2D.B. Push Press- 4 x 8STATION 3Push Ups-4 x 20STATION 4Power Clean4 x 8 each

Abs

Bicycles

4 x 25

Day 4

Core Weights

STATION 1Bench-4 x 8STATION 2Reverse Lunges- 4 x 8 eachSTATION 3RDL's-4 x 8STATION 4Incline-4 x 8 each

Abs

30 Sec. Plank

4 Sets

Week 8

Day 1

Core Weights

STATION 1Squat-4 x 8STATION 2Step Ups- 4 x 8 eachSTATION 3Skull-crushers-4 x 8STATION 4Power Clean4 x 8 each

Abs

Toe Touches

4 x 25

Day 2

Core Weights

STATION 1Bench-4 x 8STATION 2Squat Jumps- 4 x 8 STATION 3D.B. Squats-4 x 8STATION 4Incline-4 x 8 each

Abs

Crutches

4 x 25

Day 3

Core Weights

STATION 1Squat-4 x 8STATION 2D.B. Push Press- 4 x 8STATION 3Push Ups-4 x 20STATION 4Power Clean4 x 8 each

Abs

Bicycles

4 x 25

Day 4

Core Weights

STATION 1Bench-4 x 8STATION 2Reverse Lunges- 4 x 8 eachSTATION 3RDL's-4 x 8STATION 4Incline-4 x 8 each

Abs

30 Sec. Plank

4 Sets

Week 9

Day 1

Core Weights

STATION 1Squat-4 x 8STATION 2Step Ups- 4 x 8 eachSTATION 3Skull-crushers-4 x 8STATION 4Power Clean4 x 8 each

Abs

Toe Touches

4 x 25

Day 2

Core Weights

STATION 1Bench-4 x 8STATION 2Squat Jumps- 4 x 8 STATION 3D.B. Squats-4 x 8STATION 4Incline-4 x 8 each

Abs

Crutches

4 x 25

Day 3

Core Weights

STATION 1Squat-4 x 8STATION 2D.B. Push Press- 4 x 8STATION 3Push Ups-4 x 20STATION 4Power Clean4 x 8 each

Abs

Bicycles

4 x 25

Day 4

Core Weights

STATION 1Bench-4 x 8STATION 2Reverse Lunges- 4 x 8 eachSTATION 3RDL's-4 x 8STATION 4Incline-4 x 8 each

Abs

30 Sec. Plank

4 Sets

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