2005 Workout Chs

S M T W R F S
1 5 6 7 8 9 10 11 MARCH
2 12 13 14 15 16 17 18
3 19 20 21 22 23 24 25
4 26 27 28 29 30 1 2 APRIL
5 3 4 5 6 7 8 9
6 10 11 12 13 14 15 16
7 17 18 19 20 21 22 23
8 24 25 26 27 28 29 30
9 31 1 2 3 4 5 6 MAY
10 7 8 9 10 11 12 13
11 14 15 16 17 18 19 20
12 21 22 23 24 25 26 27
13 28 29 30 31 1 2 3 JUNE
14 4 5 6 7 8 9 10
15 11 12 13 14 15 16 17
16 18 19 20 21 22 23 24
17 25 26 27 28 29 30 31
18 32 33 34 35 36 37 38 JULY
19 39 40 41 42 43 44 45
20 46 47 48 49 50 51 52
53 54 55 56 57 58 59
40
27
53
13
28
NAME:
PEAK PROGRAM
MONDAY SET 1 SET 2 SET 3 SET 4 SET 5
Rep x Wt Rep x Wt Rep x Wt Rep x Wt Rep x Wt

1a. MED BALL ROUTINE
1b. PULLUPS 10 10 10
1c. CRUNCHES 25 25 25
1d. ONE LEGGED SQUAT 8
BALLISTIC DUMBBELL SQUAT JUMP 5 5 5

HANG CLEAN 3 3 3
HEX BAR DEADLIFT 8 6 4
DUMBBELL ROW 12 10 8 8
DUMBBELL LUNGE 6 6 6
WEIGHTED NECK MACHINE 10 10
TUESDAY SPEED & AGILITY WORK
WEDNESDAY SET 1 SET 2 SET 3 SET 4 SET 5

1b. BALLISTIC PARTNER ASSISTED LEG

RAISE 25 25 25
1c. PULLUPS 10 10 10
BALLISTIC FLAT BENCH THROWS 5 5 5
INCLINE BENCH PRESS 12 8 6 4
FLAT BENCH DUMBBELL FLYE 8 8 8
FRONT DELT RAISE 8 8 8
GLUTE / HAM 8 8 8
LAT PULLDOWN 15 15 15
DIPS 12 12 12
THURSDAY SET 1 SET 2 SET 3 SET 4 SET 5

1b. LYING OBLIQUE TWIST 15 15 15

1c. WEIGHTED HYPERS 8 8 8
1b. ONE LEGGED SQUAT 8
HANG SNATCH 5 5 5
POWER CLEAN 5 5 3 3
SINGLE LEG R. D. L. WITH DUMBBELLS 5 5 5
ALTERNATING DUMBBELL CURL 10 10 10
STANDING BARBELL CURLS 8 8 8
DONKEY CALF RAISES 30 30 30
ONE ARM REVERSE GRIP PRESSDOWN 8 8 8
SEATED ONE ARM OVERHEAD
EXTENSION 30 30 30
WEIGHTED NECK 10 10
SATURDAY SET 1 SET 2 SET 3 SET 4 SET 5

BACK SQUAT 10 8 6 4
TOWEL BENCH PRESS 4 4 4 4
CLOSE GRIP BENCH PRESS 5 5 5 5
TIRE FLIP 3 3
TIRE PULL 3 3 3
POWER SPRINTS
SPRING BREAK
SET 5 SET 6
Rep x Wt Rep x Wt
RK
SET 5 SET 6
Rep x Wt Rep x Wt
SET 5 SET 6
Rep x Wt Rep x Wt
SET 5 SET 6
Rep x Wt Rep x Wt
NAME:
PEAK PROGRAM


HANG CLEAN WITH CHAINS 5 5 5


1b. REVERSE CRUNCH 15 15 15

FRONT SQUAT WITH CHAINS 10 8 6 4 6
FLAT BENCH PRESS WITH CHAINS 8 6 4 3 6
GLUTE / HAM 8 8 8
DIPS 10 10 10


HANG SNATCH 5 5 5
POWER CLEAN WITH CHAINS 5 5 3 3
R. D. L. 5 5 5
DB TRICEP KICKBACKS 10 10 10
STEP UPS 8 8 8
WEIGHTED NECK 10 10

BACK SQUAT WITH CHAINS 10 8 6 4
TIRE FLIP 3 3
TIRE PULL 3 3 3
POWER SPRINTS
SPRING BREAK
SET 5 SET 6
Rep x Wt Rep x Wt
RK
SET 5 SET 6
Rep x Wt Rep x Wt
SET 5 SET 6
Rep x Wt Rep x Wt
SET 5 SET 6
Rep x Wt Rep x Wt
NAME:
PEAK PROGRAM

POWER SNATCH 5 5 3 3 3
HANG CLEAN 5 5 5


FRONT SQUAT 10 8 6 4 6
FLAT BENCH PRESS 8 6 4 3 6
GLUTE / HAM 8 8 8
DIPS 10 10 10


HANG SNATCH 5 5 5
POWER CLEAN 5 5 3 3
R. D. L. 5 5 5
DB TRICEP KICKBACKS 10 10 10
STEP UPS 8 8 8
WEIGHTED NECK 10 10

BACK SQUAT 10 8 6 4
TIRE FLIP 3 3
TIRE PULL 3 3 3
POWER SPRINTS
SPRING BREAK
SET 5 SET 6
Rep x Wt Rep x Wt
RK
SET 5 SET 6
Rep x Wt Rep x Wt
SET 5 SET 6
Rep x Wt Rep x Wt
SET 5 SET 6
Rep x Wt Rep x Wt
NAME:
PEAK PROGRAM

HANG CLEAN 5 5 5
BENT OVER ROW 12 10 8 8
BARBELL LUNGE 6 6 6


BACK SQUAT 10 8 6 4 6
PUSH PRESS 8 8 8
GLUTE / HAM 8 8 8
DIPS 10 10 10


HANG SNATCH 5 5 5
POWER CLEAN 5 5 3 3
R. D. L. 5 5 5
ALT. DUMBBELL CURLS 10 10 10
DUMBBELL SHRUGS 10 10 10
LATERAL BENCH JUMPS 30 30 30
WEIGHTED NECK 10 10

FRONT SQUAT 10 8 6 4
TIRE FLIP 3 3
TIRE PULL 3 3 3
POWER SPRINTS
SET 5 SET 6
Rep x Wt Rep x Wt
RK
SET 5 SET 6
Rep x Wt Rep x Wt
SET 5 SET 6
Rep x Wt Rep x Wt
SET 5 SET 6
Rep x Wt Rep x Wt
NAME:
PEAK PROGRAM

HANG CLEAN 5 5 5


GLUTE / HAM 8 8 8
DIPS 10 10 10


HANG SNATCH 5 5 5
POWER CLEAN 5 5 3 3
R. D. L. 5 5 5
TRICEP PRESSDOWN 10 10 10
STEP UPS 8 8 8
WEIGHTED NECK 10 10

BACK SQUAT 10 8 6 4
TIRE FLIP 3 3
TIRE PULL 3 3 3
POWER SPRINTS
SET 5 SET 6
Rep x Wt Rep x Wt
RK
SET 5 SET 6
Rep x Wt Rep x Wt
SET 5 SET 6
Rep x Wt Rep x Wt
SET 5 SET 6
Rep x Wt Rep x Wt
NAME:
PEAK PROGRAM

HANG CLEAN 5 5 5
BARBELL LUNGE 6 6 6


PUSH PRESS 8 8 8
GLUTE / HAM 8 8 8
DIPS 10 10 10


HANG SNATCH 5 5 5
POWER CLEAN 5 5 3 3
R. D. L. 5 5 5
INCLINE DUMBBELL CURLS 10 10 10
DUMBBELL SHRUGS 10 10 10
WEIGHTED NECK 10 10

TIRE FLIP 3 3
TIRE PULL 3 3 3
POWER SPRINTS
SET 5 SET 6
Rep x Wt Rep x Wt
RK
SET 5 SET 6
Rep x Wt Rep x Wt
SET 5 SET 6
Rep x Wt Rep x Wt
SET 5 SET 6
Rep x Wt Rep x Wt
NAME:
PEAK PROGRAM

HANG CLEAN 5 5 5


GLUTE / HAM 8 8 8
LOW BACK EXTENSION 15 15 15
DIPS 10 10 10


HANG SNATCH 5 5 5
POWER CLEAN 5 5 3 3
R. D. L. 5 5 5
LYING DB TRICEP EXTENSION 10 10 10
STEP UPS 8 8 8
WEIGHTED NECK 10 10

BACK SQUAT 10 8 6 4
TIRE FLIP 3 3
TIRE PULL 3 3 3
POWER SPRINTS
SET 5 SET 6
Rep x Wt Rep x Wt
RK
SET 5 SET 6
Rep x Wt Rep x Wt
SET 5 SET 6
Rep x Wt Rep x Wt
SET 5 SET 6
Rep x Wt Rep x Wt
NAME:
PEAK PROGRAM

HANG CLEAN 5 5 5
BARBELL LUNGE 6 6 6


PUSH PRESS 8 8 8
GLUTE / HAM 8 8 8
DIPS 10 10 10


HANG SNATCH 5 5 5
POWER CLEAN 5 5 3 3
R. D. L. 5 5 5
ALT. DUMBBELL CURLS 10 10 10
BARBELL SHRUGS 10 10 10
WEIGHTED NECK 10 10

BACK SQUAT 10 8 6 4
TIRE FLIP 3 3
TIRE PULL 3 3 3
POWER SPRINTS
SET 5 SET 6
Rep x Wt Rep x Wt
RK
SET 5 SET 6
Rep x Wt Rep x Wt
SET 5 SET 6
Rep x Wt Rep x Wt
SET 5 SET 6
Rep x Wt Rep x Wt
NAME:
DEVELOPMENT PROGRAM

HANG CLEAN 3 3 3
DUMB BELL ROW 8 6 6 4
BARBELL LUNGE 5 5 5


ARNOLD PRESSES 6 6 6
GLUTE / HAM 8 8 8
DIPS 10 10 10

1b. PELVIC TILT & CRUNCH 40 40

HANG SNATCH 3 3 3
POWER CLEAN 3 3 2 2
R. D. L. 5 5 5
WEIGHTED TRICEP EXT. DIPS OFF
BENCH 15 15 15
STEP UPS 8 8 8
WEIGHTED NECK 10 10

TIRE FLIP 3 3
TIRE PULL 3 3 3
POWER SPRINTS
SET 5 SET 6
Rep x Wt Rep x Wt
RK
SET 5 SET 6
Rep x Wt Rep x Wt
SET 5 SET 6
Rep x Wt Rep x Wt
SET 5 SET 6
Rep x Wt Rep x Wt
6
NAME:
DEVELOPMENT PROGRAM

HANG CLEAN 3 3 3
BARBELL LUNGE 5 5 5


ARNOLD PRESSES 8 8 8
GLUTE / HAM 8 8 8
LAT PULLDOWN 10 8 6
DIPS 10 10 10


HANG SNATCH 3 3 3
POWER CLEAN 3 3 2 2
R. D. L. 5 5 5
7-7-7 DROP SET NEGATIVE EZ BAR
CURLS 21
WEIGHTED NECK 10 10

BACK SQUAT 8 6 4 2
TIRE FLIP 3 3
TIRE PULL 3 3 2
POWER SPRINTS
SET 5 SET 6
Rep x Wt Rep x Wt
RK
SET 5 SET 6
Rep x Wt Rep x Wt
SET 5 SET 6
Rep x Wt Rep x Wt
SET 5 SET 6
Rep x Wt Rep x Wt
NAME:
DEVELOPMENT PROGRAM

HANG CLEAN 3 3 3
HEAVY DUMBBELL ROW 6 6 4
BARBELL LUNGE 5 5 5


DUMBBELL MILITARY PRESS 8 8 8
GLUTE / HAM 8 8 8
DIPS 10 10 10


HANG SNATCH 3 3 3
POWER CLEAN 3 3 2 2
R. D. L. 5 5 5
LYING DUMBBELL TRICEP EXTENSION 8 8 8
STEP UPS 5 5 5
WEIGHTED NECK 10 10

FRONT SQUAT 8 6 4 2
TIRE FLIP 3 3
TIRE PULL 3 3 2
POWER SPRINTS
SET 5 SET 6
Rep x Wt Rep x Wt
RK
SET 5 SET 6
Rep x Wt Rep x Wt
SET 5 SET 6
Rep x Wt Rep x Wt
SET 5 SET 6
Rep x Wt Rep x Wt
NAME:
DEVELOPMENT PROGRAM

HANG CLEAN 3 3 3
BENT OVER ROW 8 6 6
BARBELL LUNGE 5 5 5


FLAT BENCH PRESS 8 6 4 3
PUSH PRESS 8 8
GLUTE / HAM 8 8 8
DIPS 10 10 10
LATERAL DELT RAISE (DUMBBELL) 10 10


HANG SNATCH 3 3 3
POWER CLEAN 3 3 2 2
R. D. L. 5 5 5
INCLINE BENCH ALT. DUMBBELL CURLS 10 8 6
WEIGHTED NECK 10 10

BACK SQUAT 8 6 4 2
TIRE FLIP 3 3
TIRE PULL 3 3 2
POWER SPRINTS
SET 5 SET 6
Rep x Wt Rep x Wt
RK
SET 5 SET 6
Rep x Wt Rep x Wt
SET 5 SET 6
Rep x Wt Rep x Wt
SET 5 SET 6
Rep x Wt Rep x Wt
NAME:
DEVELOPMENT PROGRAM

HANG CLEAN 3 3 3
DUMB BELL OBLIQUE ROW 8 8 8
BARBELL LUNGE 5 5 5


BACK SQUAT 10 8 6 4
PUSH PRESS 8 8
GLUTE / HAM 8 8 8
DIPS 10 10 10


HANG SNATCH 3 3 3
POWER CLEAN 3 3 2 2
R. D. L. 5 5 5
DUMBBELL TRICEP KICKBACKS 8 8 6
STEP - UPS 5 5 5
DONKEY CALF RAISE 50 50 50
WEIGHTED NECK 10 10

FRONT SQUAT 8 6 4 2
TIRE FLIP 3 3
TIRE PULL 3 3 2
POWER SPRINTS
SET 5 SET 6
Rep x Wt Rep x Wt
RK
SET 5 SET 6
Rep x Wt Rep x Wt
SET 5 SET 6
Rep x Wt Rep x Wt
SET 5 SET 6
Rep x Wt Rep x Wt
NAME:
BASE PROGRAM

HANG CLEAN 5 5 5
BENT OVER ROW 8 8 8
BARBELL LUNGE 5 5


BACK SQUAT 10 8 6 4
FLAT BENCH PRESS 10 8 8
PUSH PRESS 10 10
GLUTE / HAM 8 8 8
LAT PULLDOWN 10 8 6
DIPS 10 10 10

1b. HANGING KNEE RAISE 12 12 12

HANG SNATCH 3 3 3
POWER CLEAN 5 5 3 3
R. D. L. 5 5 5
ALT. DUMB BELL CURL 10 8 6
WEIGHTED NECK 10 10

BACK SQUAT 8 6 6 6
TIRE FLIP 3 3
TIRE PULL 3 3 2
POWER SPRINTS
SET 5 SET 6
Rep x Wt Rep x Wt
RK
SET 5 SET 6
Rep x Wt Rep x Wt
SET 5 SET 6
Rep x Wt Rep x Wt
SET 5 SET 6
Rep x Wt Rep x Wt
NAME:
BASE PROGRAM

HANG CLEAN 5 5 5
BENT OVER ROW 8 8 8
BARBELL LUNGE 5 5


FLAT BENCH PRESS 8 6 4 3
PUSH PRESS 10 10
GLUTE / HAM 8 8 8
LAT PULLDOWN 10 10
DIPS 10 10 10


HANG SNATCH 5 5 5
POWER CLEAN 5 5 3 3
R. D. L. 5 5 5
HAMMER CURLS 8 6 6
STEP - UPS 5 5 5
WEIGHTED NECK 10 10

BACK SQUAT 8 6 6 6
TIRE FLIP 3 3
TIRE PULL 3 3
POWER SPRINTS
SET 5 SET 6
Rep x Wt Rep x Wt
RK
SET 5 SET 6
Rep x Wt Rep x Wt
SET 5 SET 6
Rep x Wt Rep x Wt
SET 5 SET 6
Rep x Wt Rep x Wt
NAME:
BASE PROGRAM

POWER SNATCH 5 5 3 3
HANG CLEAN 5 5 5
BENT OVER ROW 8 8 8
BARBELL LUNGE 5 5 5


INCLINE BENCH PRESS 10 8 8
PUSH PRESS 10 10
GLUTE / HAM 8 8 8
FLAT BENCH LAT ROW 10 10 10
DIPS 10 10 10

1b. HANGING KNEE TWIST 10 10 10

HANG SNATCH 5 5 5
POWER CLEAN 5 5 3 3
R. D. L. 5 5 5
TRICEP PRESSDOWN 10 8 6
LATERAL BENCH JUMPS 20 20
WEIGHTED NECK 10 10
\ Rep x Wt Rep x Wt Rep x Wt Rep x Wt

BACK SQUAT 8 6 6 6
CLOSE GRIP BENCH PRESS 5 5 5
TIRE FLIP 3 3
TIRE PULL 3 3
POWER SPRINTS
SET 5 SET 6
Rep x Wt Rep x Wt
RK
SET 5 SET 6
Rep x Wt Rep x Wt
SET 5 SET 6
Rep x Wt Rep x Wt
SET 5 SET 6
Rep x Wt Rep x Wt
NAME:
BASE PROGRAM

POWER SNATCH 5 5 5
HANG CLEAN 5 5 5
BENT OVER ROW 8 8 8
BARBELL LUNGE 5 5 5



BACK SQUAT 10 8 6
FLAT BENCH PRESS 10 8 8
PUSH PRESS 10 10
GLUTE / HAM 8 8 8
LAT PULLDOWN 10 10
DIPS 10 10 10


HANG SNATCH 5 5 5
POWER CLEAN 5 5 3
R. D. L. 5 5 5
STEP - UPS 5 5 5
WEIGHTED NECK 10 10

BACK SQUAT 8 6 6
TOWEL BENCH PRESS 4 4 4
CLOSE GRIP BENCH PRESS 5 5 5
TIRE FLIP 3 3
TIRE FLIP 3 3
TIRE PULL 3 3
POWER SPRINTS
SET 5 SET 6
Rep x Wt Rep x Wt
RK
SET 5 SET 6
Rep x Wt Rep x Wt
SET 5 SET 6
Rep x Wt Rep x Wt
SET 5 SET 6
Rep x Wt Rep x Wt
BLUE DEVIL FOOTBALL GOAL SETTING
GOAL TEST I GOAL TEST II GOAL TEST III
CLEANS
SQUAT
BENCH
20 YD SPRINT
VERTICAL JUMP
STANDING
LONG JUMP
BLUE DEVIL ROAD TO SUCCESS
Today’s preparation will determine tomorrow’s success. Our next step on the road to a successful season is to h
outstanding Winter of preparation. It is critical that we commit ourselves to following the strength and conditioning
exactly as written. There is no room for interpretation. Following the plan will insure that you maximize your gains d
Winter and are ready to go in August. More is not better ; we have cycled the program in order to bring you into camp
football condition. There will be times when the program requires you to back off. We must be disciplined in our app
avoid overtraining.
You are accountable for your pre-season training. The next several weeks is the MOST CRITICAL phase of our o
season. You will be tested in the following areas;
cleans 20 yd sprint
squat vertical jump
bench standing long jump
Every 6 weeks we will be testing each athlete in the aforementioned areas. We will still continue to use the Devil Club
as an indication of who has made improvements and of who have met their strength and conditioning goals. The shir
consist of the;
DEVIL shirt (Level I)
RED DEVIL shirt (Level II)
THE BLUE DEVIL shirt (Level III – our highest honor)
We will also be having the STRONGMAN COMPETITIONS. The Strong Man Competition will be a challenging athlet
composed of strength, power, speed, and endurance – all elements that define a game-breaking football player. There
three weight classes for competition.
BLUE DEVIL FOOTBALL

champion priniples we will adhere to
record
Document your lifts / weights. Set your goals and monitor your gains.
INTENSITY
Work hard to get better each rep. You get what you put into it.
Don't go through the motions, force yourself to improve every workout.
TIMELY
Be on time - if late or absent, let a coach know before hand
Don't disrespect your honor or your team mates by being late or absent.
ACCOUNTABILITY
To your team mates and yourself. Your team mates are counting
on you to improve and to do your part - just as you are counting on
your team mates to improve as well.
CCESS
a successful season is to have an
trength and conditioning plan
ou maximize your gains during the
der to bring you into camp in peak
be disciplined in our approach to
CRITICAL phase of our off-
inue to use the Devil Club T-Shirts

nditioning goals. The shirts will
will be a challenging athletic event

king football player. There will be

2005 Workout Chs

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2005 Workout Chs

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S M T W R F S

Rep x Wt Rep x Wt Rep x Wt Rep x Wt Rep x Wt

1d. ONE LEGGED SQUAT 8

BALLISTIC DUMBBELL SQUAT JUMP 5 5 5

WEDNESDAY SET 1 SET 2 SET 3 SET 4 SET 5

Rep x Wt Rep x Wt Rep x Wt Rep x Wt Rep x Wt

1b. BALLISTIC PARTNER ASSISTED LEG

THURSDAY SET 1 SET 2 SET 3 SET 4 SET 5

Rep x Wt Rep x Wt Rep x Wt Rep x Wt Rep x Wt

1b. LYING OBLIQUE TWIST 15 15 15

SATURDAY SET 1 SET 2 SET 3 SET 4 SET 5

Rep x Wt Rep x Wt Rep x Wt Rep x Wt Rep x Wt

Rep x Wt Rep x Wt Rep x Wt Rep x Wt Rep x Wt

1d. ONE LEGGED SQUAT 8

TUESDAY SPEED & AGILITY WORK

Rep x Wt Rep x Wt Rep x Wt Rep x Wt Rep x Wt

1b. REVERSE CRUNCH 15 15 15

THURSDAY SET 1 SET 2 SET 3 SET 4 SET 5

Rep x Wt Rep x Wt Rep x Wt Rep x Wt Rep x Wt

1b. LYING OBLIQUE TWIST 15 15 15

SATURDAY SET 1 SET 2 SET 3 SET 4 SET 5

Rep x Wt Rep x Wt Rep x Wt Rep x Wt Rep x Wt

Rep x Wt Rep x Wt Rep x Wt Rep x Wt Rep x Wt

1d. ONE LEGGED SQUAT 8

WEDNESDAY SET 1 SET 2 SET 3 SET 4 SET 5

Rep x Wt Rep x Wt Rep x Wt Rep x Wt Rep x Wt

1b. REVERSE CRUNCH 15 15 15

THURSDAY SET 1 SET 2 SET 3 SET 4 SET 5

Rep x Wt Rep x Wt Rep x Wt Rep x Wt Rep x Wt

1b. LYING OBLIQUE TWIST 15 15 15

SATURDAY SET 1 SET 2 SET 3 SET 4 SET 5

Rep x Wt Rep x Wt Rep x Wt Rep x Wt Rep x Wt

Rep x Wt Rep x Wt Rep x Wt Rep x Wt Rep x Wt

1d. ONE LEGGED SQUAT 8

WEDNESDAY SET 1 SET 2 SET 3 SET 4 SET 5

Rep x Wt Rep x Wt Rep x Wt Rep x Wt Rep x Wt

1b. REVERSE CRUNCH 15 15 15

THURSDAY SET 1 SET 2 SET 3 SET 4 SET 5

Rep x Wt Rep x Wt Rep x Wt Rep x Wt Rep x Wt

1b. LYING OBLIQUE TWIST 15 15 15

SATURDAY SET 1 SET 2 SET 3 SET 4 SET 5

Rep x Wt Rep x Wt Rep x Wt Rep x Wt Rep x Wt

Rep x Wt Rep x Wt Rep x Wt Rep x Wt Rep x Wt

1d. ONE LEGGED SQUAT 8

WEDNESDAY SET 1 SET 2 SET 3 SET 4 SET 5

Rep x Wt Rep x Wt Rep x Wt Rep x Wt Rep x Wt

1b. REVERSE CRUNCH 15 15 15

THURSDAY SET 1 SET 2 SET 3 SET 4 SET 5

Rep x Wt Rep x Wt Rep x Wt Rep x Wt Rep x Wt

1b. LYING OBLIQUE TWIST 15 15 15

SATURDAY SET 1 SET 2 SET 3 SET 4 SET 5

Rep x Wt Rep x Wt Rep x Wt Rep x Wt Rep x Wt

Rep x Wt Rep x Wt Rep x Wt Rep x Wt Rep x Wt

1d. ONE LEGGED SQUAT 8

WEDNESDAY SET 1 SET 2 SET 3 SET 4 SET 5

Rep x Wt Rep x Wt Rep x Wt Rep x Wt Rep x Wt

1b. REVERSE CRUNCH 15 15 15

THURSDAY SET 1 SET 2 SET 3 SET 4 SET 5

Rep x Wt Rep x Wt Rep x Wt Rep x Wt Rep x Wt

1b. LYING OBLIQUE TWIST 15 15 15

SATURDAY SET 1 SET 2 SET 3 SET 4 SET 5

Rep x Wt Rep x Wt Rep x Wt Rep x Wt Rep x Wt

Rep x Wt Rep x Wt Rep x Wt Rep x Wt Rep x Wt