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mayo

high school

Weight Traning
Our goal is for the students to develop a personal training plan, increase muscular strength, cardiovascular endurance and flexibility.


 
Max day Wednesday March 2nd


Monday/Wednesday/Friday
Upper Body

Tuesday/Thursday
Lower Body

Lifts/Exercises Available at Rochester Mayo Weight Room
UPPER BODY
1. Bench Press
2. Bench Press Universal
3. Incline Bench Press
4. Decline Bench Press
5. Dumbell Bench
6. Close Grip Bench
7. Dumbell Flies
8. Dumbell Incline Press
9. Pectoralis Machine
10. Barbell Curls
11. Reverse Curls
12. Preacher Bar Curls
13. Tricep Extensions
14. One Arm Tricep Extensions
15. Tricep Push Downs
16. Concentration Curl
17. Seated Dumbell Curls
18. Wrist Curls
19. Pull Overs
20. Dips
21. Situps
22. Crunches
23. Neck Machine
24. Military Press
25. Military Press Universal
26. Shrugs
27. Shrugs Universal
28. Lateral Deltoid Raise
29. Bent Over Deltoid Raise
30. Front Deltoid Raise
31. Lateral Pull Downs
32. Upright Rows
33. Bent Over Rows
34. Seated Rows
35. Hang Cleans
36. Straight Leg Deads
37. Good Mornings

LOWER BODY
1. Squats
2. Hip Sled
3. Decline Leg Press
4. Hack Squat
5. Universal Leg Press
6. Universal Calf Press
7. Seated Calf Press
8. Leg Extension
9. Leg Extension Universal
10. Leg Curl
11. Leg Curl Universal
12. Hip Adduction/Abduction
13. Hip Flexion/Extension
14. Power Clean
15. Dead Lift
16. Lunges

CARDIOVASCULAR
1. (2) Treadmills
2. (2) Stairmasters
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