The Serious Workout Of The Day Week 2 Day 1

Welcome to week 2 of your SWOD Athletes and Warriors!
Now we take the intensity, volume, and weights up a notch as this week's workouts are rated as 'hard'. As always remember this workouts' weights, sets, and reps were designed originally for a specific athlete. So go at your own pace. Consult a doctor before engaging in any exercise or nutrition program or advice. Strength training should be challenging but doable. Click here if you would like a customized workout fitting your goals, abilities, and schedule. Let's get after it!

-Coach Nate

The SWOD presented on US Sports Net By Beast Sports Nutrition

Week 2 - Day 1 (Saturday) of US Sports Strength and Conditioning Free Demo's Program	Week Difficulty: Hard

Click on an Exercise Name to view a description of that exercise (available in the full paid version of the program)

Select		Exercise Name	Set and Rep Combinations
	1	Warmup and Stretch	8 minutes
	2	Video Leg Press (45 Degree)	10 reps @ 570 lbs, 12 reps @ 685 lbs, 8 reps @ 795 lbs, 10 reps @ 740 lbs
	3	Video Dumbbell Squat	10 reps @ 65 lbs, 8 reps @ 70 lbs, 8 reps @ 65 lbs
	4	Video Dumbbell Step Up	10 reps @ 55 lbs, 8 reps @ 60 lbs, 8 reps @ 55 lbs
	5	Video Machine Leg Curl	12 reps @ 150 lbs, 10 reps @ 160 lbs
	6	Video Dumbbell Bench Press	10 reps @ 110 lbs, 8 reps @ 120 lbs, 8 reps @ 110 lbs
	7	Video Dumbbell Fly	12 reps @ 50 lbs, 10 reps @ 55 lbs
	8	Video Dumbbell Military Press	10 reps @ 75 lbs, 8 reps @ 80 lbs, 8 reps @ 75 lbs
	9	Video Dumbbell Rear Lateral Raise	12 reps @ 30 lbs, 10 reps @ 32 lbs
	10	Video Barbell Lying Triceps Extension	10 reps @ 120 lbs, 8 reps @ 130 lbs, 8 reps @ 120 lbs
	11	Video Reverse Crunches	24 reps, 24 reps
	12	Video Cross Crunches	27 reps, 27 reps, 21 reps