LS Weight Workouts

QUARTER 1 & 3

Day 1

Bench Press 3 x 10

Power Cleans 3 x 10

Standing Dumbbell Curls 3 x 15

Skull Crushers  3 x 15

Pull-ups  3 x Burnout

Day 2

Squats 3 x 10

Leg Extensions 3 x 15

Leg Curls 3 x 15

Throwdowns  3 x 15

Dumbbell Military Press 3 x 15

QUARTER 2 & 4

Day 1

Bench Press 3 x 10

Lat pull downs 3 x 15

Power Cleans 3 x 10

Preacher Curls 3 x 15

Pressdowns 3 x 15

Day 2

Squats 3 x 10

Leg Press 3 x 15

Leg Curls 3 x 15

Crunches   3 x 20

Front and side raises  3 x 12 (front and side=1 rep)