weighttraining
Mount Sinai High School Physics Teacher/Head Coach Cross Country, Winter and Spring Track
 
Weight Training Routines

XC, Winter & Spring Track and Field
Weight room Workouts
Mount Sinai

Table of Contents:
Chest…
General Workouts

Back…
General Workouts

Shoulder…
General Workouts

Arms…
General Workouts

Legs…
General Workouts

Back & Biceps…

Chest & Triceps…

Shoulders & Legs…

Core Workouts…

Chest…
General Workouts
1. DB Flat Bench Press
DB Incline bench
DB Chest Flies
Push ups

2. Barbell Flat Bench
DB Incline Tight Grip Bench Press
DB Alternating Bench Press
Diamond Push Ups

3. DB Incline Alternating Bench Press
Straight Cable Flies
Tight Plate Flat Bench
Decline Push Ups

4. Barbell Bench Press
DB Incline Chest Flies
DB 1, 2, 3 Bench Press (R, L, Both)
Alternating T-Push Ups

5. Incline Barbell Bench Press
Incline DB Tight Grip Bench Press
Low Cable Chest Flies
Incline Push-ups (on bench)

6. Barbell Tight Grip Bench Press
DB Incline Chest Flies
DB Standing Single Arm Chest Pulls
Alternating Uneven Push Ups


Back…
General Workouts
1. DB Single Arm Rows
DB Shrugs
Cable High Pulls
Lower Back Extensions
10-15 second Flexed Arm Hang / Pull ups

2. DB Standing Double Rows
T-Bar Wide Grip
DB Rear Delt Flies
Assisted Chin ups / Chin Ups

3. Straight Arm Cable Pulldowns
DB Bent Over Flies
Barbell Bent Over Rows
Assisted Wide Grip Pull Ups / Wide Grip Pull Ups

4. Squatting Cable Row
DB Alternating Bent Over Row
DB Shrugs
Assisted Tight Grip Pull Ups / Tight Grip Pull Ups

5. Double Cable Lat Pull Downs
Lower Back Extensions
T-Bar Tight Grip
DB Rear Delt Flies


Shoulder…
General Workouts
1. DB Shoulder Press
DB Side Raises
Barbell Front Raises
Cable Rope Upright Rows

2. Barbell Shoulder Press
DB Leaning Single Arm Side Raises
DB Alternating Front Raises
DB Standing Rear Delt Flies / Lateral Raises

3. DB 1, 2, 3 Shoulder Press (R, L, Both)
Shoulder T’s
DB Upright Rows
Single Arm Cable Reverse Fly

4. Arnold Shoulder Press
Cable Rope Face Pulls
Plate Steering Wheels
Barbell Rear Shrugs

5. DB Seated Single Arm Shoulder Press
DB Alternating Front-Side Raises
DB Arnold Press Phase 1
Barbell Upright Rows


Arms…
General Workouts
1. Dips / Suspended Dips
DB Alternating Bicep Curls
Triceps Cable Rope Pulldowns
Straight Bar Curls

2. DB Tricep Kickbacks (Skiers)
DB Skull Crushers
DB Unison Bicep Curls
Barbell 21’s (7 high, 7 low, 7 Full Range of Motion)

3. DB Laying Skull Crushers
Cable Reverse Pulldowns
DB 90° Static Bicep Curls
DB Hammer Curls

4. Cable Overhead Rope Pulldowns
Bicep Torture –12, 6, 12– Alt Bicep Curls, Unison Hammer Curls, Outer Curls
DB Single Arm Kickbacks
Diamond Push ups

5. Zottman Curl / Curl up, Twist, Down
Cable Bicep Curls
DB 30 second Static Hold at 90° and Twist
DB Alternating Bent over Kickbacks (Skiers)


Legs…
General Workouts
1. Barbell Squats
Walking DB Lunges
Kettlebell Sumo Squats
DB Goblet Squats

2. Barbell Front Squats
Barbell Hip Thrusters
DB Single Leg Squat (on bench)
Farmer Carry Down Hall

3. Barbell Deadlift
DB Straight Leg Deadlift
Barbell Calve Raises
DB Split Squats

4. Barbell Split Squats
DB Stationary Lunges
Wall Sit
DB Front Squat

5. DB Box Step Ups
Single Leg Hip Thrusters
Hexbar Squats
Smith Machine Leg Press

Plyo Workouts
1. Box Jumps
Low Single Leg Box Jumps
Step Ups (Knee Drive and Pop)

2. Split Squat Jumps
Squat Jumps
Speed Skaters

Back & Biceps…
1. DB Single Arm Rows
DB Bent Over Flies
Cable High Pulls
DB Alternating Bicep Curls
DB Unison Hammer Curls

2. T-Bar Wide Grip
Cable Straight Arm Pulldowns
Lower Back Extensions
Barbell 21’s (7 High, 7 Low, 7 Full Range of Motion)
Assisted Chin Ups / Chin Ups

3. DB Rear Delt Flies
T-Bar Tight Grip
Double Cable Lat Pulldowns
DB Zottman Curls (Curl, Twist, Down)
DB Alternating Hammer Curls


Chest & Triceps…
1. DB Incline Bench Press
DB Incline Tight Grip Bench Press
DB Flat Bench Flies
Cable Tricep Rope Pulldowns
DB Standing Skull Crushers

2. Barbell Bench Press
DB Alternating Flat Bench Press
Plate Tight Grip Incline Bench Press
DB Tricep Kickbacks (Skiers)
Cable Reverse Grip Pulldowns

3. DB Alternating Incline Bench Press
DB 1, 2, 3 Flat Bench (R, L, Both)
Push Ups
Dips
DB Laying Skull Crushers


Legs & Shoulders…
1. DB Squat to Press
Barbell Split Squats
DB Sumo Squats
DB Front-Side Raises
DB Shrugs

2. Barbell Squat
Farmer Carry in Hallway
Goblet Squat
DB Arnold Press
DB Rear Delt Flies

3. Barbell Front Squat
DB Single Leg Romanian Deadlifts (RDL)
DB Walking Lunges
DB Seated Curl to Press
DB Single Arm Side Raises


Core Workouts…
Upper Abdominals
1. Quarter Crunches
Right Cross Crunches
Left Cross Crunches
Oblique Heels Touches

2. Russian Twists
N’s to L’s
Straight Leg Toe Touches
Bicycle Crunches

3. Reverse Crunches

Lower Abdominals
1. Flutter Kicks
Scissor Kicks
Leg Lifts
Bicycle Cycles

2. Around the Worlds Clockwise
Around the Worlds Counterclockwise
Alternating Leg Lifts
DeadBugs

Planks
1. Elbow Plank
Right Plank
Left Plank
High Plank
Up and Downs

2. Rocking Elbow Plank (Side to Side)
Right Plank Dips
Left Plank Dips
High Plank Spidermans

3. Elbow Plank Spider mans
Right Plank Special K’s
Left Plank Special K’s
Rocking Elbow Plank (Front to Back)

Combination Core
1. Quarter Crunches
Right Leg Climbers
Left Leg Climbers
Flutter Kicks
Alternating Leg Lifts

2. Right Cross Crunches
Left Cross Crunches
Russian Twists
Scissor Kicks
Static Straight Leg Hold

3. Plank
Mt. Climbers
Deadbugs
N’s to L’s
Leg Lifts

4. Reverse Crunches
Around the Worlds Clockwise
Around the Worlds Counterclockwise
V-Ups

5. Right Plank Special K’s
Left Plank Special K’s
Russian Twists
Oblique Heel Touches
Plank

6. Bicycle Crunches
N’s to L’s
Quarter Crunches
Flutter Kicks
Spiderman Plank

Standing Core
1. Right/Left Woodchoppers
Right/Left Single Cable Oblique Twists
Plate Trunk Twists
Plate/DB Oblique Side Pulls

Suspended Core
Hanging or Elevated Dip Bar
Leg Lifts
Knees to Chest
Right Oblique Twist
Left Oblique Twist
Static Straight Leg Hold



Weight Room Thur 05-17-18
Back/Bi Light-Moderate

3x15 DB Single Arm Rows
3x15 DB Rear Delt Flies
3x15 T-Bar Rows (No weight added)
3x15 Kneeling Double Cable Lat Pulldowns (with handles)

3x15 DB Hammer Curls in Unison
3x15 DB Alt. Traditional Bicep Curls
3x15 Barbell Reverse grip Curls

Core 3x45s
Plank
R. Plank
L. Plank
High Plank
Up and Downs
5 Push ups

Weight Room Wed 05-16-18
Lift- MODERATE Shoulders & Legs
3x10 DB Goblet Squats
3x10 DB Sumo Squats
3x8 each leg Barbell Split Squats
3x 10 DB Squat to Press
3x10 DB Shoulder Press
3x10 DB Side Raises
3x10 DB Rear Delt Flies
3x10 DB Alternating Front Raises
Core 3x45sec
Around the world Clockwise
Around the world Counterclockwise
R. Plank Dips
L. Plank Dips
N’s to L’s
Russian Twists

Week of March 5, 2018

Monday: Legs- Moderate
3x10 Goblet Squats
3x10 Sumo Squats
3x10 Barbell Squats
3x10 DB Lunges in Hall
3x10 Traditional Barbell Deadlift
Core: 3x45sec
Leg Lifts
N’s to L’s
Russian Twists
Quarter Crunches

Tuesday: Back/Biceps- Moderate
3x10 DB Single Arm Rows
3x10 T-Bar Rows
3x10 Cable Lat Pulldown
3x10 DB Alternating Bicep Curls
3x10 DB Unison Hammer Curls
Core: 3x45sec
R. Cross Crunches
L. Cross Crunches
Flutter Kicks
Spiderman Plank

Wednesday: Chest/Triceps- Moderate
3x10 Barbell Flat Bench Press
3x10 Incline DB Bench Press
3x10 DB Flat Bench Chest Flies
3x10 DB Skull Crushers
3x10 Cable Rope Pulldowns
Core: 3x45sec
R. Plank Dips
L. Plank Dips
Oblique Heel Touches
Straight Leg Toe Touches

Thursday: Legs- Moderate
3x10 Barbell Split Squats
3x10 DB Squat to Press
3x10 Barbell Straight Leg Deadlift
3x10 Split Squat Jumps (Plyos, no weight)
3x30s Wall sits
Core: 3x45sec
Around the Worlds Clockwise
Around the Worlds Counterclockwise
Dead Bugs
Rocking Plank

Friday: Shoulders- Moderate
3x10 DB Shoulder Press
3x10 DB Side raises
3x10 Cable Shoulder shrugs (Low to High)
3x10 DB Rear Delt Flies
3x10 DB “T’s” (multi-motion)
Core: 3x45sec
Scissor Kicks
Alternating Legs Lifts
Up and Down Planks
Reverse Crunches

March 26- April 3              
MONDAY: SHUOLDERS- MOD-HEAVY
4x8      DB Shoulder press
4x8      DB “T”s
4x8      DB Bent over side raises
4x8      DB Rear Delts
4x8      DB Shoulder shrugs
Core: 3x45sec
Around the worlds clockwise
Around the worlds counterclockwise
N’s to L’s
Russian Twists
Oblique Heel Touches

TUESDAY: BACK – MOD-HEAVY
3x8      DB Single arm rows
3x8      Bent over barbell rows
3x20s   Flexed arm hang
3x3      T-bar rows (tight)
3x8      Cable Lat pulldowns
Core: 3x45sec
R. Cross crunches
L. Cross crunches
Rocking Plank
N’s to L’s
Flutter kicks

WEDNESDAY: CHEST AND TRICEPS- Moderate
4x8      Barbell Flat Bench Press
4x8      Incline DB Bench Press
4x8      DB Flat Bench Tight Grip
4x8      Push-ups
4x8      Reverse Grip Cable Tricep Pulldowns
4x12    Dips
Core: 3x45sec
Leg Lifts
Alt. Leg Lifts
Oblique heel touches
Flutter kicks
Butt Balance with straight legs

THURSDAY:     LEGS - MOD-HEAVY
4x8                  Barbell Straight Leg Deadlift
4x8 each leg    Barbell Split Squats
4x8-8               SUPERSET: Goblet Squats – Squat Jumps
4x8                  Barbell or DB Squat to Press
4x45s               Plated Wall Sit            
Core: 3x30sec straight through! Break after every set/2mins
Plank
R. Plank
L. Plank
Up and Downs

FRIDAY: SHOULDERS AND BICEPS – MOD-HEAVY
4x8                  DB Arnold shoulder press
4x8                  Barbell Shoulder Press
4x8                  Barbell Front Raises
4x8                  DB Rear Delt Flies
3x8/15s           DB Hammer Curls – Hold 90degrees for 15 secs
3x8
Core: 3x45sec
Bicycle crunches
Alt. Single Leg Lifts
Reverse Crunches
R. Plank Dips
L. Plank Dips

SATURDAY:     LEGS- LIGHT
3x12    DB Walking Lunges
3x12    Rear/Traditional Squats
3X12    Front Squats
3x12    RDL’s (Single arm DB opposites, working on balance)
3x12    DB Sumo Squats
Pilates: 3x12 each side
Fire Hydrants
Leg Swings
Kickbacks

MONDAY:       BACK AND BICEPS- MOD      
3x10    DB Rear Delt Flies
3x10    Cable Straight Arm Pulldown
3x10    Bent over Barbell Rows
3x10    Cable High Pulls (Squeeze Traps)
3x10    T-Bar Row Wide Grip
3x10 90 degree static hold single arm bicep curl
Core: 3x45sec
Spiderman Plank
R. Straight Leg Climb
L. Straight Leg Climb
Russian Twists
Straight Leg Butt Balance and hold

TUESDAY:        PRE MEET – LIGHT
3x10 Shoulder presses
3x10 2.5lb shoulder circles
3x10 No weight squats
3x10 Pushups
3x10 Dips
Core: 2x45sec
Quarter Crunches
Oblique Heel touches
Straight Leg Tow Touches
Plank

Wednesday and Thursday: 3x45 seconds of 5 Exercises
Friday and Saturday: 3x30 seconds of 4 Exercises

Monday: Chest and Tri
3x8: Barbell Flat Bench
3x8: DB Incline Bench
3x8: DB Incline Tight Grip
3x8:Cable Flies

3x10: Overhead Cable Pullovers
3x10: DB Double Kickbacks (Skiers)
3x10: Superset: Dips &Push-Ups

Tuesday: Legs
3x8: Barbell Squats
3x8: Barbell Split Squats
3x8: Hip Thrusters
3x8: DB Walking Lunges
3x8: DB Goblet Squats
3x8: DB Sumo Squats

Wednesday: Shoulders
3x8: Barbell Shoulder Press
3x8: DB Arnold Press
3x16: Alt. DB Front Raises
3x8: DB Side Raises
3x8: DB Rear Delt Flies

Thursday: Back and Bi
3x8: T-Bar Rows (Wide Grip)
3x8: DB Rows (each arm)
3x8: Cable Straight Arm Pulldowns
3x8: Cable Face-pulls

3x10: Barbell Curls
3x10: Alt. DB Hammer Curls
3x10: 90 degree Static Hold Single Arm curls

Friday: Light upper body

3x10: DB Shoulder Press
3x10: DB Shrugs
3x10: DB Skull Crushers
3x10: Alt. DB Bicep Curls
3x10: Cable Tricep Pulldown
3x10: Pull-Ups/ 15 second Flex arm hang

Saturday: Pre-Meet
3x30s: 2.5lb Running Arms
3x10: 2.5lb Shoulder T’s
3x10: 5-10lb DB Rear Delt Flies
3x10: No Weight Squats

Lifting Workouts:
Legs:
3x15:  DB Goblet Squats
3x15: DB Sumo Squats
3x15: Barbell Squats
3x20: DB Lunges in Hallway
3x20: Straight Leg Deadlifts
Core: 3x30seconds
Quarter Crunches
Straight Leg Toe Touches
Oblique Heel Touches
N’s to L’s
Russian Twists

Back + Bi
3x15: DB Single Arm Rows
3x15: Cable Facepulls
3x15: Wide Grip T-Bar Rows
3x20: Alt DB Bicep Curls
3x20: DB Unison Hammer Curls
Core: 3x45seconds
Leg Lifts
Scissor Kicks
R. Cross Crunches
L. Cross Crunches
Alt Leg Lifts

Chest + Tri:
3x15: Barbell Bench Press
3x15:  Incline DB Bench Press
3x15: DB Chest Flies
3x20: Triceps Rope Pulldowns
3x20: DB Skullcrushers
Core: 3x45seconds
Plank
R. Plank Dips
L. Plank Dips
Up and Downs
Reverse Plank

Shoulders:
3x15: DB Shoulder Press
3x15: DB Seated Rear Delt Flies
3x15: DB Side Delt Raises
3x20: DB Alt Front Raises
3x30seconds: Plate Steering Wheels
Core: 3x45seconds
Bicycles Crunches
N’s to L’s
Spiderman High Plank
Straight Leg Toe Touches

Saturday:
3x15: Push Ups
3x15: Dips
3x15: DB Shrugs
3x20: Barbell Split Squats
3x20: DB Squat to Press
Core: 3x45seconds
Around the world (one way)
Around the world (switch directions)
Oblique Heel Touches
Plank-Shoulder Ups

Pre-Meet:
3x30seconds: 2.5lb. Running Arms
3x15: No Weight- Walking Lunges
3x15: DB Bent over Double Rows
3x15: DB Goblet Squats
Core: 3x30seconds
Quarter Crunches
R. Cross Crunches
L. Cross Crunches
Mountain Climbers
Last updated  2019/09/13 10:36:08 EDTHits  714