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