Seward Strength Program
Summer Girls Sports
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
Tricep Pulldowns-
Reps:
Weight:
lbs
ONE REP MAX:
lbs
Military Press -
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
Incline Curls-
Reps:
Weight:
lbs
ONE REP MAX:
lbs
Squats/Leg Press-
Reps:
Weight:
lbs
ONE REP MAX:
lbs
Deadlift-
Reps:
Weight:
lbs
ONE REP MAX:
lbs
Please Type your first and last name:
LIFTS Week 1-4
1st Set
2nd Set
3rd Set
4th Set
5th Set
Monday-Friday
reps x wt.(lbs)
reps x wt.(lbs)
reps x wt.(lbs)
reps x wt.(lbs)
reps x wt.(lbs)
Bench
10 x
10 x
10 x
10 x
10 x
Tricep Pulldowns
10 x
10 x
10 x
10 x
10 x
Military Press
10 x
10 x
10 x
10 x
10 x
Lat Pulldowns
10 x
10 x
10 x
10 x
10 x
Bentover rows
10 x
10 x
10 x
10 x
10 x
Incline Curls
10 x
10 x
10 x
10 x
10 x
Crunches
1x25
1x25
1x25
Squats/Leg press
10 x
10 x
10 x
10 x
10 x
Deadlift
10 x
10 x
10 x
10 x
10 x
Back Hyperextensions
1x15
1x15
1x15
Wednesday
Bench
10 x
10 x
10 x
10 x
10 x
Tricep Pulldowns
10 x
10 x
10 x
10 x
10 x
Military Press
10 x
10 x
10 x
10 x
10 x
Lat Pulldowns
10 x
10 x
10 x
10 x
10 x
Bentover rows
10 x
10 x
10 x
10 x
10 x
Incline Curls
10 x
10 x
10 x
10 x
10 x
Crunches
1x20
1x20
1x20
Squats/Leg press
10 x
10 x
10 x
10 x
10 x
Deadlift
10 x
10 x
10 x
10 x
10 x
Back Hyperextensions
1x20
1x20
1x20