newtsliftplan2016 (PDF)
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Newts Spring Lift
WARM-UP
START DATE
3/24/2016
EXERCISES
REPS
AGE
Play some touch?
18-22
Walking Secretary
GENDER
M
HEIGHT (FEET)
WEIGHT
STRENGTH
WEEKS
FREQUENCY
START
like 4
4
Daily
3/24/2016
3
4
Daily
3/24/2016
Lunge w/ Twist
3
4
Daily
Crowd Pleasers
DOWN
4
Daily
SETS
REPS
WEEKS
FREQUENCY
START
Bench Press
5
5
4
Daily
3/24/2016
Incline Bench
3
8
4
Daily
3/24/2016
3/24/2016
Decline Bench
3
8
4
Daily
3/24/2016
3/24/2016
Dumbell Bench
3
8
4
Daily
3/24/2016
Curls
3
8
4
Daily
3/24/2016
Pressdowns
3
8
4
Daily
3/24/2016
EXERCISES
REPS
WEIGHT
FREQUENCY
START
Notes: Stretch out your shoulders, necks, arms
6
EXERCISES
HEIGHT (IN)
6
WEIGHT (LBS)
660
CARDIO
COOL-DOWN
EXERCISES
TIME
WEIGHT
WEEKS
FREQUENCY
START
Play some touch?
until
you get
tired
Daily
3/24/2016
Don't smoke?
idk
4
Daily
3/24/2016
bikeses
4
Daily
3/24/2016
Elliptical
5
4
Daily
3/24/2016
Jake Style Elliptical
5
4
Daily
3/24/2016
WEEKS
lol
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