Strength Training Use Chart Form

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NAME _____________________________________ Period __________________
Strength Training Use Charts
st
nd
Body Weight
Exercise
Coefficient Trial Load
1
set
2
set
(Female)
BWT=_____ (Bench Press) X .35 =
______lbs.
Reps Completed _____ Adjustment Wt. ______
BWT=_____ (Seated Row) X .25 =
______lbs.
Reps Completed _____ Adjustment Wt. ______
BWT=_____ (Lat Pull-down) X .25 =
______lbs.
Reps Completed _____ Adjustment Wt. ______
BWT=_____ (Shoulder Press) X .25 = ______lbs.
Reps Completed _____ Adjustment Wt. ______
BWT=_____ (Bicep Curl) X .23 =
______lbs.
Reps Completed _____ Adjustment Wt. ______
BWT=_____ (Lunge) X .10 =
______lbs.
Reps Completed _____ Adjustment Wt. ______
BWT=_____ (Leg Press) X 1.0 =
______lbs.
Reps Completed _____ Adjustment Wt. ______
BWT=_____ (Squat) X .50 =
______lbs.
Reps Completed _____ Adjustment Wt. ______
BWT=_____ (Power Clean) X .35 =
______lbs.
Reps Completed _____ Adjustment Wt. ______
(Male)
BWT=_____ (Bench Press) X .60 =
______lbs.
Reps Completed _____ Adjustment Wt. ______
BWT=_____ (Seated Row) X .45 =
______lbs.
Reps Completed _____ Adjustment Wt. ______
BWT=_____ (Lat Pull-down) X .45 =
______lbs.
Reps Completed _____ Adjustment Wt. ______
BWT=_____ (Shoulder Press) X .40 =
______lbs.
Reps Completed _____ Adjustment Wt. ______
BWT=_____ (Bicep Curl) X .30 =
______lbs.
Reps Completed _____ Adjustment Wt. ______
BWT=_____ (Lunge) X .10 =
______lbs.
Reps Completed _____ Adjustment Wt. ______
BWT=_____ (Leg Press) X 1.30 =
______lbs.
Reps Completed _____ Adjustment Wt. ______
BWT=_____ (Squat) X .70 =
______lbs.
Reps Completed _____ Adjustment Wt. ______
BWT=_____ (Power Clean) X .50 =
______lbs.
Reps Completed _____ Adjustment Wt. ______
Load Adjustment Chart
Reps Completed
Adjustment
<7
-15 lbs.
8-9
-10 lbs.
10-11
-5 lbs.
16-17
+5 lbs.
18-19
+10 lbs.
>20
+15 lbs.

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