Summer Lifting Progam 

2008 Summer Strength Training Schedule

Day 1:

Bench Press

Front Squat

Power Cleans

Lawn Mower Pulls

Chin Ups

Day 2:         

Back Squat

RDL’s (Romanian Dead Lifts)

Shoulder Press

Push Press

Power Dumb Bell Bench Press/Lawn Mower Pulls

Day 3:

Bench Press

RDL’s

Shoulder Complex (front raises, side raises)

Curl to Press

Dumb bell lunges

Week 1: 3 sets of 10                  (June 30)

Week 2: 4 sets of 10                  (July 7)

Week 3: 2 sets of 10, 2 sets of 8 (July 14)

Week 4: 4 sets of 8                   (July 21)

Week 5: 2 sets of 8, 2 sets of 6 (July 28) 

Week 6: 1 set of 8, 2 sets of 6, 2 sets of 4  (August 4) 

Week 7: 1 set of 8, 1 set of 6, 1 set of 5, 2 sets of 4 (August 11)

* Power Cleans and Push Press do half the reps EX: Week 1 do 3 sets of 5