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Shore Regional High School District

International Baccalaureate World School

Students First

Monday:
 
1. Dumbbell Power Clean - 3 Sets of 5
2. High Pull - 3 Sets of 5
3. Walking Lung - 3 Sets of 8 each leg
4. Good Morning - 4 Sets of 8-10
5. Front-Pull Down - 4 Sets of 10
6. Seated Cable Row - 4 Sets of 8-10
7. Pullover (Light Weight) - 3 Sets of 10
8. Curl (Light Weight) - 3 Sets of 10
9. ABS
 
Tuesday:
 
1. Squat - 4 Sets of 8-10
2. Front-Squat - 4 Sets of 5
3. Dumbbell Bench - 3 Sets fo 8-10
4. Shoulder Combo (Light Weight) - 2 Sets of 10
5. Leg-Curl (Light Weight) 3 Sets of 12
6. Calf Raise (Medium Weight) 3 Sets of 12-15
7. Tricep Pushdown (Medium Weight) 3 Sets of 12
8. Rotator Cuff (Light Weight) 3 Sets of 20
9. Rice Bucket 2 Sets of 20
10. ABS
 
Thursday:
 
1. Dumbbell Power Clean - 3 Sets of 5
2. High Pull - 3 Sets of 5
3. Step-Up - 3 Sets of 10 each leg
4. Stiff Legged-Dead Lift - 3 Sets of 10
5. Front-Pull Down - 4 Sets of 10
6. Low Cable-Row - 4 Sets of 8-10
7. Pullover - 3 Sets of 10
8. Curls 3 Sets of 10
9. ABS
 
Friday:
 
1. Squat - 4 Sets of 8-10
2. Front-Squat - 4 Sets of 5
3. Dumbbell Bench - 3 Sets of 8-10
4. Shoulder Combo - 2 Sets of 10 each
5. Leg-Curl - 3 Setsof 12
6. Calf Raise - 3 Sets of 12-15
7. Tricep Kickback - 3 Sets of 12
8. Rotator Cuff - 2 Sets of 20
9. Rice Bucket 2 Sets of 20
10. ABS 
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