Coachmo Speedcamps: www.coachmo.com (Phoenix, Arizona): WEIGHT & FITNESS TRAINING: Four Days: ONE TO TWO MONTHS

Four Days: ONE TO TWO MONTHS
DAY ONE: 3X12 BENCH, SQUAT, DEADLIFT, SETS OF SITUPS
Increase weight 2-1/2 to 5 lbs after each week

DAY TWO: 3X12 CURLS, TRICEP EXTENSIONS, INCLINE/PREACHER CURLS, TRICEP PULLDOWNS
Increase weight 2-1/2 to 5 lbs after each week

DAY THREE: 3X12 INCLINE BENCH, LEG PRESS, CALF RAISERS
Increase weight 2-1/2 to 5 lbs after each week
Full recovery between each set

DAY FOUR: BENCH, SQUAT
REPS OF 10, 8, 6, 4, 3, 2
Example
Bench: 10x150lbs, 8x160, 6x170, 4x190, 3x210, 2x220, 1x230
Full recovery between each set


Optional: 3x12 each CURLS, TRICEP EXTENSIONS