EXERCISE REPS WT/REPS WT/REPS WT/REPS WT/REPS WT/REPS WT/REPS BODYWEIGHT WEEK 1 WEEK 2 WEEK 3 WEEK 4 WEEK 5 WEEK 6 MR NECK FLEX/ EXT. 12 SHRUGS 12 BODYWT. CHINS MAX SHOULDER PRESS 10 SHOULDER PRESS 8 SEATED ROW 10 INCLINE PRESS 10 PULLDOWN 10 BENCH PRESS 10 BENCH PRESS 6 LEG PRESS/ SQUAT 10 LEG CURL 12 LUNGES/ SQUAT 10 LEG CURL 12 LEG PRESS/ SQUAT 10 CRUNCHES 15 LOW BACK 15 BICEP/TRICEP 10 PHASE II – DAY #3 1. MR NECK FLEXION 12 REPS 2. MR NECK EXTENSION 12 REPS 3. SHRUGS 12 REPS 4. BODYWEIGHT CHINS MAX REPS Use an underhand grip and perform as many rocket reps as possible. When you can’t perform another rep do
EXERCISE REPS WT/REPS WT/REPS WT/REPS WT/REPS WT/REPS WT/REPS WEEK 1 WEEK 2 WEEK 3 WEEK 4 WEEK 5 WEEK 6 BODYWEIGHT MR NECK FLEX/EXT 12 UPRIGHT ROW 12 SHOULDER PRESS 10 SHOULDER PRESS 8 SEATED ROW 10 INCLINE PRESS 10 CHEST FLY 10 LAT PULLDOWN 10 PUSH-UPS MAX ROTATOR CUFF 10 BICEP/TRICEP 12 LEG EXTENSION 12 MANUAL HIP FLEXOR 12 LEG CURL 12 LEG PRESS/ SQUAT 12 HIP Flex/Exten. 12 HIP ADDUCTION 12 AB CRUNCHES MAX DAY # 2 1. MANUAL NECK FLEX/EXTEN 12 REPS 2. UPRIGHT ROWS 12 REPS
HORNET STRENGTH TRAINING ROUTINES ROUTINE #7 DUMBBELL ELEVATOR ROUTINE #8 DUMBBELL 10 - 8 ROUTINE #9 NO- HANDS DUMBBELL 1ST FLOOR HAMMER REAR DELT NAUTILUS 10 DEGREE FLY DUMBBELL 2ND FLOOR HAMMER PLLOVER DUMBBELL 3RD FLOOR HAMMER ROW DUMBBELL 4TH FLOOR LATERAL RAISE DUMBBELL 5TH FLOOR UPRIGHT ROW DUMBBELL INCLINE DUMBBELL INCLINE NAUTILUS PULLOVER HAMMER INDY PULLDOWN DUMBBELL SEATED PRESS DUMBBELL SEATED PRESS NITRO REAR DELT HAMMER INDY HIGH ROW NITRO PEC FLY DUMBBELL BENCH DUMBBELL BENCH NAUTILUS 10 DEGREE FLY HAMMER PULLOVER HAMMER LATERAL RAISE HAMMER REAR DELT NITRO PEC FLY NAUTILUS PULLOVER MANUAL LATERAL RAISE NITRO REAR DELT MANUAL FRONT RAISE EXTERNAL ROTATOR CUFF ROUTINE #10 HAMMER INDY 10 - 8 ROUTINE #11 MACHINE 10 – 8 ROUTINE #12 LEG SEQUENCE HAMMER INDY DECLINE HAMMER INDY DECLINE HAMMER REAR DELT HAMMER INDY ROW HAMMER INDY INCLINE HAMMER INDY INCLINE HAMMER PULLOVER HAMMER INDY PULLDOWN HAMMER LATERAL RAISE HAMMER INDY SEAT PRESS HAMMER INDY SEAT PRESS HAMMER BENCH PRESS HAMMER BENCH PRESS NITRO REAR DELT HAMMER ROW HAMMER INCLINE HAMMER INCLINE NAUTILUS PULLOVER CABLE PULLDOWN MANUAL LATERAL RAISE AVENGER SEAT PRESS AVENGER SEAT PRESS LEG PRESS / SQUAT LEG CURL HIP EXTENSION / RDL LEG PRESS / SQUAT LEG EXTENSION LEG PRESS / SQUAT HIP ADDUCTION HIP ABDUCTION CALF RAISE TIBIA FLEXION
30 Yard Short Shuttle Exercise time: max effort Rest interval between reps: 25-20 seconds Rest interval between sets: 2 ½ minutes Number of reps: 2 sets of ten reps During this workout you will run 2 sets of 30 yard shuttles. From the 5 yard line, sprint 5 yards to the 10 yard line and touch the line with your foot. Immediately change direction and sprint 10 yards back to the goal line. Change direction and sprint 15 yards through the 15 yard line, completing the 30 yard shuttle. Perform 10 reps and rest 2 ½ minutes and repeat ten more reps. The Ladder Rest interval: 60 seconds after the first rep, decrease 5 seconds from the rest interval after each rep.During this workout each group will run desired distance. When Group 1 finishes first rep, then Group 2 will run, and so on. After first rep (200 yds) the distance will be reduced to 180 yds. and the rest interval dropped to 55 seconds and so on. NOTE: Rest intervals for most runs will be length of time for all three groups to complete one rep. They may not be exact to what’s listed. DISTANCE REST Rep #1 200 yds 60 sec Rep #2 180 yds 55 sec Rep #3 160 yds 50 sec Rep #4 140 yds 45 sec Rep #5 120 yds 40 sec Rep #6 100 yds 35 sec Rep #7 80 yds 30 sec Rep #8 60 yds 25 sec Rep #9 40 yds 20 sec Rep 10 20 yds 15 sec