Author Archives: Chad Sitarski

Weightlifting: workout over Christmas break

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Upper body day #1

Flat bench 2 warm-up sets-  and 5 sets of 3

  1. Pull-ups w/ lbs 3×5
  2. DB incline        3×3
  3. Bar Decline     3×10
  4. DB Shrugs      3×10
  5. Bent over Rows 3×8

Lower Body Day #1

Deadlift 5-3-3-3-3-3  increase weight on each set of 3

  1. DB Step ups 3×6 ea. leg
  2. Hang Clean   3×4
  3. Leg curls       3×10
  4. RDLs             3×8
  5. Squats (front or back)  3×4

You will need to add your own secondary lift.

Upper Body Day #2

Flat Bench 8-6-5-5-5-5

  1. Lawn Mowers         3x8ea. arm
  2. DB shoulder press 3×8
  3. Pull-ups                  3xMAX
  4. Incline Bench         3×10
  5. DB Decline             3×3

Lower body day#2

Power Clean  5-5-3-3-3-3

  1. Big Box jump     3xTime
  2. Squats               3×3
  3. DB RDLs          3×8
  4. Med Box jump  3xTime
  5. Leg Curls         3×8

You will need to add a secondary lift