JUNIOR STRENGTH &
CONDITIONING PROGRAM
WELCOME TO TRAINING
JUNIOR STRENGTH & CONDITIONING PROGRAM
IMPROVE YOUR STRENGTH, SPEED, POWER, AGILITY, ENDURANCE.
How much can you transform your torso in just four weeks? A lot – so long as you follow this 16-session training plan to the letter. It’s been designed to work your chest and back muscles twice a week.
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JUNIOR STRENGTH &
CONDITIONING PROGRAM
Exercise
Series
Reps
123
123
mixed
Exercise
Series
Reps
8
3
Dumbbells Squat with Shoulders press
Exercise
Series
Reps
-
-
Upper body
Exercise
Series
Reps
10
3
Cable Lat pulldown, behind neck wide grip
Exercise
Series
Reps
12
3
Assisted pull up machine-
RECESS DAY
Recess day rest is also part of the training, take care!
Exercise
Series
3
Push up on the one medicine ball
Reps
8
Exercise
Series
3
Cable Lats Chest Twist
Reps
10
Exercise
Series
3
Dumbbells Lateral Raise
Reps
12
Exercise
Series
3
Cable Triceps Pushdown
Reps
10
Exercise
Series
Reps
-
-
Strength
Exercise
Series
Reps
15
3
Leg Extension Machine
Exercise
Series
Reps
12
3
Squat with Dumbbells and Shoulders press
Exercise
Series
Reps
-
-
Upper Body