there summer work outs... great for personal and for athletes
my summer lifting program from my dads friend from the university of ohio state univ football program...
day 1
shrugs 15x3
neck machine 15x3
bench 12-10-8
DB incline 10x3
close grip pulldown 5x3
1arm DB rows 10x3
dips 15-25-15
pitmans 8x3
plate press 15x3
day2
power clean 4x3
parrallel squat 15x3
clean deadlifts 8-6-6
RDL 8-6-6
power press 8-6-6
DB latteral raise 10x3
power shrugs 8-6-6
straight bar curl 10x3
DB bicep curl 10x3
day 3
incline bench 10-8-6
DB chest fly 10-8-6
close grip bench 10x3
lat pulldowns 10x3
1arm DB rows 10x3
wide grip pullup 5x3
dips 10x3
pitmans 8x3
day 4
shrugs 10x3
neck machine 15x3
hang clean 5x3
parrallel squat 10x3 1xmax
clean deadlifts 10x3
barbell lunge 5x3
DB military press 5x3
DB lateral raise 10x3
DB shrug 10x3