Assumption: weight training starts on Saturday August 23, 2003 and the SCM Championships take place on December 6th.  The duration of Phase II and III may be adjusted to accommodate schedule changes.

Phase I  (4 weeks)      Aug 23 - Sept 19        1 - 2 sets       10 - 14 reps   -- Take it easy.  Learn proper technique.  Judge your ability.

Phase II  (4 weeks)     Sept 20 - Oct 17         2 - 3 sets        8 - 10 reps    -- start building strength

Phase III  (4 weeks)    Oct 18 - Nov 14          3 - 4 sets        6 - 8 reps      --  Go for it! Add weight and push for maximum strength!

Taper  (3 weeks)        Nov 15 - Dec 6                No Weights

Record rep/wt in each box.  Do not move to a new station until all sets are completed there.  Rest 45 seconds between reps.

While maintaining good form, if you are successful at performing more than the maximum number of reps on the final set then increase weight during the next session.

Date

Leg Extension

Leg Curl

Squats

Hip Abduction

Lat Pull downs

Cable Rows

Upright Rows

Dumbbell Flys

Tricep Extensions

Bicep Curls

Hyper-extensions

Stomach exercises

Shoulder exercises