Jim and Patti Training

Resistance Weight Training Program

Fifty Five’s

Four Movements

 

1- Standing Leg Squat Machine (Jim) 

1- Seated Leg Press Machine (Patti)

 

2 - Smith Machine Slight Incline Chest Press (Jim) Use the self spotting feature.

2 - Flat Bench DB Chest Press (Patti)

 

3 - Single Arm Cable High Row Seated on Floor (Jim and Patti)

 

4 - Standing DB Side Raise (Jim and Patti)

 

Round 1 (10 reps)

Jim Leg Squat 90 pounds x 10

Patti Leg Press 25 pounds x 10

Jim Chest Press Load 90 pounds x 10

Patti Chest Press (2) 7 pound DB’s

 

Jim High Row 70 pounds x 10

Patti High Row 30 pounds x 10

 

Jim Standing Side Raise (2) 5 pound DB’s x 10

Patti Standing Side Raise (2) 1 pound DB’s x 10 

 

Round 2 (9 reps)

Jim Leg Squat 115 pounds

Patti Leg Press 30 pounds

 

Jim Chest Press Load 95 pounds

Patti Chest Press (2) 8 pound DB’s

 

Jim High Row 80 pounds

Patti High Row 30 pounds + small donut

 

Jim Standing Side Raise (2) 6 pound DB’s

Patti Standing Side Raise (2) 2 pound DB’s

 

Round 3 (8 reps)

Jim Leg Squat 135 pounds

Patti Leg Press 35 pounds

 

Jim Chest Press Load 100 pounds

Patti Chest Press (2) 9 pound DB’s

 

Jim High Row 90 pounds

Patti High Row 30 pounds + large donut

 

Jim Standing Side Raise (2) 7 pound DB’s

Patti Standing Side Raise (2) 3 pound DB’s

 

Round 4 (7 reps)

Jim Leg Squat 160 pounds

Patti Leg Press 40 pounds

 

Jim Chest Press Load 105 pounds

Patti Chest Press (2) 10 pound DB’s

 

Jim High Row 100 pounds

Patti High Row 40 pounds

 

Jim Standing Side Raise (2) 8 pound DB’s

Patti Standing Side Raise (2) 4 pound DB’s

 

Round 5 (6 reps)

Jim Leg Squat 180 pounds

Patti Leg Press 45 pounds

 

Jim Chest Press Load 110 pounds

Patti Chest Press (2) 12 pound DB’s

 

Jim High Row 110 pounds

Patti High Row 40 pounds + small donut

 

Jim Standing Side Raise (2) 9 pound DB’s

Patti Standing Side Raise (2) 5 pound DB’s

 

Round 6 (5 reps)

Jim Leg Squat 205 pounds

Patti Leg Press 50 pounds

 

Jim Chest Press Load 115 pounds

Patti Chest Press (2) 15 pound DB’s

 

Jim High Row 120 pounds

Patti High Row 40 pounds + large donut

 

Jim Standing Side Raise (2) 10 pound DB’s

Patti Standing Side Raise (2) 6 pound DB’s

 

Round 7 (4 reps)

Jim Leg Squat 225 pounds

Patti Leg Press 55 pounds

 

Jim Chest Press Load 130 pounds

Patti Chest Press (2) 15 pound DB’s

 

Jim High Row 130 pounds

Patti High Row 40 pounds + large donut

 

Jim Standing Side Raise (2) 12 pound DB’s

Patti Standing Side Raise (2) 7 pound DB’s

 

Round 8 (3 reps)

Jim Leg Squat 270 pounds

Patti Leg Press 60 pounds

 

Jim Chest Press Load 140 pounds

Patti Chest Press (2) 15 pound DB’s

 

Jim High Row 140 pounds

Patti High Row 40 pounds + large donut

 

Jim Standing Side Raise (2) 15 pound DB’s

Patti Standing Side Raise (2) 8 pound DB’s

 

Round 9 (2 reps)

Jim Leg Squat 315 pounds

Patti Leg Press 65 pounds

 

Jim Chest Press Load 150 pounds

Patti Chest Press (2) 15 pound DB’s

 

Jim High Row 150 pounds

Patti High Row 40 pounds + large donut

 

Jim Standing Side Raise (2) 15 pound DB’s

Patti Standing Side Raise (2) 9 pound DB’s

 

Round 10 (1 reps)

Jim Leg Squat 340 pounds

Patti Leg Press 70 pounds

 

Jim Chest Press Load 155 pounds

Patti Chest Press (2) 15 pound DB’s

 

Jim High Row 150 pounds + large donut

Patti High Row 40 pounds + large donut

 

Jim Standing Side Raise (2) 15 pound DB’s

Patti Standing Side Raise (2) 10 pound DB’s