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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