LAFAYETTE LIONS PRESEASON WORKOUT
* All exercises should be preceded with a stretch routine and a light weight warm up set*
Monday - Chest and Upper Back
Bench Press - 4 sets 6 reps at 70 % of your max
4 sets 1 rep increasing weight each set
Incline bench - 4 sets 6 - 8 reps
Dumbbell Presses - 3 sets heavy weight reps to failure
Lat pulls - 3 sets wide grip 6 - 8 reps
3 sets medium grip 6 - 8 reps
3 sets close grip 6 - 8 reps
Bent over dumbbell rows - 3 sets reps to failure
Tuesday - Biceps and Triceps
Lying tricep extensions - 3 sets 6 - 8 reps
Tricep pulldowns V bar - 3 sets reps to failure
Tricep pulldowns Straight bar - 3 sets reps to failure
Bicep Curls - 3 sets reps to failure
Dumbbell Curls _ 3 sets reps to failure
Wednesday - Shoulders
Front Military Press - 3 sets 6 - 8 reps
Straight Bar Shrugs - 3 sets reps to failure
Dumbbell Shrugs - 3 sets reps to failure
Upright Rows - 3 sets reps to failure
Thursday - Legs
Squats or Leg Press - 4 sets 6 reps at 70 % of your max
Stiff leg dead lifts - 4 sets 6 reps
Leg extensions - 3 sets reps to failure
Leg curls - 3 sets reps to failure