Nease Boys Soccer Weight Program - Friday
Tue/Fri Week1 Week2 Week3 Week4 Week5 Week6
Exercises 1 55% 1 65% 2 75% 2 85% 1 95% 2 55%
1.Power Pulls


2.Hanging Cleans		 weight reps weight reps weight reps weight reps weight reps weight reps
  8   7   5   4   2    
  8   7   5   4   2 SKIP WEEK
  8   7   5   4   2    
1 & 2 Flat Bench weight reps weight reps weight reps weight reps weight reps weight reps
  10   8   6   5   4   10
  10   8   6   5   4   10
  10   8   6   5   4   10
1.Fly Bench


2.Incline		 weight reps weight reps weight reps weight reps weight reps weight reps
  10   8   8   6   6   10
  10   8   8   6   6   10
  10   8   8   6   6   10
1.Military Press


2.Lateral Raise		 weight reps weight reps weight reps weight reps weight reps weight reps
  10   10   8   8   6   10
  10   10   8   8   6   10
  10   10   8   8   6   10
1.DB Shoulder Press


2.Front Raises		 weight reps weight reps weight reps weight reps weight reps weight reps
  10   10   8   6   6   10
  10   10   8   6   6   10
  10   10   8   6   6   10
1. Lat Pull Down weight reps weight reps weight reps weight reps weight reps weight reps
  10   10   8   8   8   10
  10   10   8   8   8   10
  10   10   8   8   8   10
2.DB Lat Pull
(Lawn Mow Pull)		 weight reps weight reps weight reps weight reps weight reps weight reps
  10   10   8   8   8   10
  10   10   8   8   8   10
  10   10   8   8   8   10
Double Set
3 Bicep
3 Tricep
Wednesday		 weight reps weight reps weight reps weight reps weight reps weight reps
  10   10   10   10   10   10
  10   10   10   10   10   10
  10   10   10   10   10   10

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