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Kin 38 – Beginning Jogging
Muscular Endurance Training Program
Name
Instructions: Perform 1-3 sets of a base resistance training program using a 10-15 RM workload (65% of 1 RM = 15 RM; 70% of 1-RM = 12 RM; and 75% of 1 RM = 10 RM). Indicate the actual number of repetitions completed for the exercises listed. Exercises are ordered from large muscle groups to small muscle groups, structural exercises to body part exercises, and arms to legs. Although a 30-second or less rest interval is recommended between sets and exercises in a muscular endurance training program, you may want to use a slightly longer rest period between sets and exercises if need be.
Indicate Number of Reps Completed
Exercise 1 RM 10-15 RM Set 1-Reps Set 2-Reps Set 3-Reps
1. Chest/Bench Press
2. Leg Press
3. Lat Pull-Down
4. Lunge/Lunge Squat
5. Biceps/Arm Curl
6. Leg Flexion
7. Triceps Press-down
8. Leg Extension
9. DB Front Raise
10. Thigh Abduction
11. DB Lateral Raise
12. Thigh Adduction
13. DB Kickball
14. Abdominal Curls
15. Back Extension
HAIL SPARTANS!!
Kin 38 – Beginning Jogging
Muscular Endurance Training Program
Name
Instructions: Perform 1-3 sets of a base resistance training program using a 10-15 RM workload (65% of 1 RM = 15 RM; 70% of 1-RM = 12 RM; and 75% of 1 RM = 10 RM). Indicate the actual number of repetitions completed for the exercises listed. Exercises are ordered from large muscle groups to small muscle groups, structural exercises to body part exercises, and arms to legs. Although a 30-second or less rest interval is recommended between sets and exercises in a muscular endurance training program, you may want to use a slightly longer rest period between sets and exercises if need be.
Indicate Number of Reps Completed
Exercise 1 RM 10-15 RM Set 1-Reps Set 2-Reps Set 3-Reps
1.
2.
3.
4.
5.
6.
7.
8.
9.
10.
11.
12.
HAIL SPARTANS!!
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