SENIOR STRENGTH &
CONDITIONING PROGRAM
WELCOME TO TRAINING
SENIOR 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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Exercise
Series
Reps
10
3
Dumbbells Squat Jump and then Jumping on the box 4 reps
Exercise
Series
Reps
6
2
Dumbbells step up on the bench then FH-BH Open stance (4 r)
Exercise
Series
Reps
8
3
Dumbbells one legged deadlift (Hamstring)
Exercise
Series
Reps
-
-
Balance
Exercise
Series
Reps
8
3
Push up on the one medicine ball
Exercise
Series
Reps
10
3
Cable Lats Chest Twist
Exercise
Series
Reps
12
3
Dumbbells Lateral Raise
Exercise
Series
Reps
10
3
Cable Triceps Pushdown
RECESS DAY
Recess day rest is also part of the training, take care!
RECESS DAY
Recess day rest is also part of the training, take care!
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