Seward Strength Program

Put the number of Reps and the Weight lifted for each of the following Exercises.
FOR BEST RESULTS THE NUMBER OF REP'S SHOULD BE BETWEEN 1 AND 15!

Bench Press- Reps: Weight: lbs ONE REP MAX: lbs
Incline Bench- Reps: Weight: lbs ONE REP MAX: lbs
Close-grip Bench - Reps: Weight: lbs ONE REP MAX: lbs
Lat Pulldowns- Reps: Weight: lbs ONE REP MAX: lbs
Bentover rows - Reps: Weight: lbs ONE REP MAX: lbs
Curls- Reps: Weight: lbs ONE REP MAX: lbs
Triceps Reps: Weight: lbs ONE REP MAX: lbs
Deadlift/Powerlift- Reps: Weight: lbs ONE REP MAX: lbs
Squats/Leg Press- Reps: Weight: lbs ONE REP MAX: lbs
Leg Curl- Reps: Weight: lbs ONE REP MAX: lbs
Leg Extension- Reps: Weight: lbs ONE REP MAX: lbs



Please Type your first and last name:
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
Incline Bench 10 x 5 x 5 x 5 x 5 x
Close-grip Bench 10 x 5 x 5 x 5 x 5 x
Bentover rows 10 x 5 x 5 x 5 x 5 x
Curls 10 x 5 x 5 x 5 x 5 x
Ticeps 10 x 5 x 5 x 5 x 5 x
Chest Flys 1x10 1x10 1x10
Tuesday
Deadlift/Power cleans 10 x 5 x 5 x 5 x 5 x
Squats/Leg press 10 x 5 x 5 x 5 x 5 x
Good Mornings/RDLs 1x10 1x10 1x10    
Leg Curl 10 x 5 x 5 x 5 x 5 x
Lat Pulldowns 10 x 5 x 5 x 5 x 5 x
Leg Extension 10 x 5 x 5 x 5 x 5 x
Calf Raises 1x10 1x10 1x10
Thursday
Bench 10 x 5 x 5 x 5 x 5 x
Incline Bench 10 x 5 x 5 x 5 x 5 x
Close-grip Bench 10 x 5 x 5 x 5 x 5 x
Bentover rows 10 x 5 x 5 x 5 x 5 x
Curls 10 x 5 x 5 x 5 x 5 x
Triceps 10 x 5 x 5 x 5 x 5 x
Chest Flys 1x10 1x10 1x10
Friday
Deadlift/Power cleans 10 x 5 x 5 x 5 x 5 x
Squats/Leg press 10 x 5 x 5 x 5 x 5 x
Good Mornings/RDLs 1x10 1x10 1x10    
Leg Curl 10 x 5 x 5 x 5 x 5 x
Lat Pulldowns 10 x 5 x 5 x 5 x 5 x
Leg Extension 10 x 5 x 5 x 5 x 5 x
Calf Raises 1x10 1x10 1x10