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Devil PowerWorkout  •  Blue Devil Football

Off-Season Lifting

Monday
Wednesday
Friday

Flexibility/Stretch

Core Lifts
(Follow Phase Rep Chart)

 • Bench
 • Squat

Auxiliary Lifts
(3 Sets of 8 Reps)

 • 2 Lower Body
 • 2 Shoulder
 • 1 Chest

Exercises
(3 Sets of 12 Reps)

 • Neck
 • Lunges
 • Hyperextensions
 • Sit-Ups X 150

Flexibility/Stretch

Core Lifts
(Follow Phase Rep Chart)

 • Power Clean
 • Deadlift

Auxiliary Lifts
(3 Sets of 8 Reps)

 • 2 Chest
 • 2 Shoulder
 • 1 Lower Body

Exercises
(3 Sets of 12 Reps)

 • Neck
 • Lunges
 • Hyperextensions
 • Sit-Ups X 150

Flexibility/Stretch

Core Lifts
(Follow Phase Rep Chart)

 • Bench
 • Squat

Auxiliary Lifts
(3 Sets of 8 Reps)

 • 2 Lower Body
 • 2 Chest
 • 1 Shoulder

Exercises
(3 Sets of 12 Reps)

 • Neck
 • Lunges
 • Hyperextensions
 • Sit-Ups X 150

Phase Repetition Chart

Phase I

Phase II
Phase III
Phase IV
Warm-Up
3 X 10
Warm-Up
4 X 5
Warm-Up
5 X 3
Warm-Up
10x5x5x3

Auxiliary Lift Chart

Lower Body
Chest
Shoulders
Leg Extensions
Dips (2 sets to failure)
Military Press
Leg Curls
Incline Press
Seated Rows
Leg Press
Decline Press
Deltoid Raises
Calf Raises
Dumbell Press
Lat Pulls
Seated Calf Rasises
Dumbell Flies
Bicep Curls
Straight Leg Dead Lifts
Push-Ups (2 sets to failure)
Pull-Ups
Hang Cleans
Tricep Extensions
Traps/Shrugs

Monday-Wednesday-Friday: No Exceptions!!!

Personal Workout
The Excel file below is an interactive worksheet which allows you to create your very own personalized workout. Just input your maximum chest, squat and power clean maximum lift amounts, and the worksheet will automatically adjust the amount of weight for each phase of your workout. Once you've created your customized workout, be sure to print it out.

Download

xls. 77k

If you have any questions regarding
your workout please contact:

Justin Pinasco
(209) 384-6382
pinasco.j@mccd.edu


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