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High School weight room workout SPREADSHEET

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High School weight room workout SPREADSHEET Powered By Docstoc
					HURON SOFTBALL LOWER BODY WORKOUT
NAME:
                                                                 Minutes
 Lower                                                  Weight
                                 Exercise        Reps            Between
 Body                                                    (lbs)
                                                                  Sets
 Quads     BARBELL SQUATS                         12                1
           BARBELL SQUATS                         10                1
           BARBELL SQUATS                          8                1
           BARBELL SQUATS                          6                1
           BARBELL SQUATS                         12                1

 Quads     SINGLE LEG EXTENSIONS RIGHT / LEFT     12                1
           SINGLE LEG EXTENSIONS RIGHT / LEFT     10                1
           SINGLE LEG EXTENSIONS RIGHT / LEFT      8                1
           SINGLE LEG EXTENSIONS RIGHT / LEFT      6                1
           SINGLE LEG EXTENSIONS RIGHT / LEFT     12                1

 Ham-      SINGLE LYING LEG CURLS RIGHT / LEFT    12                1
 strings   SINGLE LYING LEG CURLS RIGHT / LEFT    10                1
           SINGLE LYING LEG CURLS RIGHT / LEFT     8                1
           SINGLE LYING LEG CURLS RIGHT / LEFT     6                1
           SINGLE LYING LEG CURLS RIGHT / LEFT    12                1

 Ham-      DUMBELL BOX LUNGES WITH WEIGHT         12                1
 strings   DUMBELL BOX LUNGES WITH WEIGHT         10                1
           DUMBELL BOX LUNGES WITH WEIGHT          8                1
           DUMBELL BOX LUNGES WITH WEIGHT          6                1
           DUMBELL BOX LUNGES WITH WEIGHT         12                1

 Calves    SEATED CALF RAISES                     12                1
           SEATED CALF RAISES                     10                1
           SEATED CALF RAISES                      8                1
           SEATED CALF RAISES                      6                1
           SEATED CALF RAISES                     12                1

 Calves    STANDING CALF RAISES WITH WEIGHT       12                1
           STANDING CALF RAISES WITH WEIGHT       10                1
           STANDING CALF RAISES WITH WEIGHT        8                1
           STANDING CALF RAISES WITH WEIGHT        6                1
           STANDING CALF RAISES WITH WEIGHT       12                1

 BACK      BACK BREAKERS WITH WEIGHT              20                1
           BACK BREAKERS WITH WEIGHT              20                1
           BACK BREAKERS WITH WEIGHT              20                1
           BACK BREAKERS WITH WEIGHT              20                1
           BACK BREAKERS WITH WEIGHT              20                1
ABS        BALL CRUNCHES WITH WEIGHT              25                1
           BALL CRUNCHES WITH WEIGHT              25                1
           BALL CRUNCHES WITH WEIGHT              25                1
           BALL CRUNCHES WITH WEIGHT              25                1
                          Huron High School Softball
                                    Daily Progress Report
Date:                                                Planned Start Time:
Name:                                                Planned End Time:
Upper Body Workout                                   Time to Complete:     minutes
                                                                  PLAN
                                                                           Minutes
  Upper                                                          Weight
                            Exercise                   Reps                Between
  Body                                                            (lbs)
                                                                            Sets
   Chest     Bench Press w/ bar then med ball x 6       12                    1
             Bench Press w/ bar then med ball x 6       10                    1
             Bench Press w/ bar then med ball x 6        8                    1
             Bench Press w/ bar then med ball x 6        6                    1
             Bench Press w/ bar then med ball x 6       12                    1
             Lying Dumbell Flyes                        12                    2
 Shoulders Side Raises With Machine                     12                    1
             Side Raises With Machine                   10                    1
             Side Raises With Machine                    8                    1
             Side Raises With Machine                    6                    1
             Side Raises With Machine                   12                    1
             One Arm Dumbell Rows                       12                    2
Rotator Cuff Lying Rotator Cuff Lifts bottom 1/2        12                    1
             Lying Rotator Cuff Lifts bottom 1/2        12                    1
             Lying Rotator Cuff Lifts bottom 1/2        12                    1
             Lying Rotator Cuff Lifts bottom 1/2        12                    1
             Lying Rotator Cuff Lifts bottom 1/2        12                    1
             Lying Rotator Cuff Lifts bottom 1/2        12                    2
Rotator Cuff Rotator Cuff Lifts in 1/2 out 1/2          12                    1
             Rotator Cuff Lifts in 1/2 out 1/2          12                    1
             Rotator Cuff Lifts in 1/2 out 1/2          12                    1
             Rotator Cuff Lifts in 1/2 out 1/2          12                    1
             Rotator Cuff Lifts in 1/2 out 1/2          12                    1
Forearms     Standing Wrist Extensions                  12                    1
             Standing Wrist Extensions                  10                    1
             Standing Wrist Extensions                   8                    1
             Standing Wrist Extensions                   6                    1
             Standing Wrist Extensions                  12                    1
             Standing Reverse Extensions                12                    1
Triceps      Overhead Two Arm Dumbell Tricep Curls      12
             Overhead Two Arm Dumbell Tricep Curls      10
             Overhead Two Arm Dumbell Tricep Curls       8
             Overhead Two Arm Dumbell Tricep Curls       6
             Overhead Two Arm Dumbell Tricep Curls      12
             Tricep Kickbacks                           12
             Tricep Kickbacks                           10
             Tricep Kickbacks                            8
             Tricep Kickbacks                            6
             Tricep Kickbacks                           12
             One Arm Dumbell Extensions                 12

				
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