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Goals need to be SMART

Example; by the end of the semester my goal is to bench press 250lbs

|S |M |A |R |T |

|Specific |Measurable |Action-Oriented |Realistic |Timely |

|Bench Press |250lbs |Working out 4 days/week |What can I bench now? |End of the semester |

Set Your Goals:

By Semester Mid-point (Nov 6th) my goals are:

✓ ____________________________________________________________________________

✓ ____________________________________________________________________________

✓ ____________________________________________________________________________

By Christmas Holidays my goals are:

✓ ____________________________________________________________________________

✓ ____________________________________________________________________________

✓ ____________________________________________________________________________

By the End of the Semester my goals are:

✓ ____________________________________________________________________________

✓ ____________________________________________________________________________

✓ ____________________________________________________________________________

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Now with your overall goals in mind it is time to design a fitness/weight lifting program specific to you. Your program must follow our 4 day schedule (Mon/Tue/Thurs/Fri), Wed is a classroom day and a day of rest.

Remember to include:

o Exercises (6 to 8 exercises per class)

o Sets and Reps (2 to 4 sets, 6-15 reps) depending on your goals

o Warm-up and Cardio

o Cool down and flexibility

is an excellent resource to find hundreds of different exercises. There are also sample routines for you to browse through.

When designing a workout program you must take the following into consideration:

o The goal of the individual.

o Muscle groups need to receive at least 24hrs rest. Do not workout the same muscle group on back to back days.

o All muscle groups must be worked to prevent muscle imbalance and injury

o Plan your routine around gym time. We workout 4 days a week; Mon/Tues/Thurs/Fri. Wednesday is a classroom day.

o Plan for your goals!

You may choose your workout from the programs we discussed in class:

o Full Body Workout

o Upper Body/Lower Body Split

o Push/Pull Split

o Body Parts Split

o Your Choice - check with your teacher first

1. FULL BODY WORKOUT

Day 1 Day 2 Day 3

|Exercise |Sets |Reps | |Exercise |

|Bench Press |3x8 | |Squats |3x8 |

|Incline Bench |3x8 | |Leg press |3x8 |

|Dumbbell flies |3x8 | |DB lunges |3x8 |

|Lat pulldowns |3x8 | |Leg Extensions |3x8 |

|Seated row |3x8 | |Deadlifts |3x8 |

|Single DB row |3x8 | |Calf raises |3xfatigue |

|Shoulder press |3x8 | |Crunches |3xfatigue |

|Side/lateral raises |3x8 | |Mountain climbers |3xfatigue |

|Ez curls |3x8 | |Leg raises |3xfatigue |

|Tricep pushdown |3x8 | |Medicine ball twists |3xfatigue |

Day 3 & 4 repeat Upper/lower body split but substitute other exercises.

3. PUSH/PULL SPLIT

DAY 1- PULL DAY 2- PUSH

|Exercises |Sets/Reps |Exercises |Sets/Reps |

|Pull Ups |3x8 |Bench Press |3x8 |

|Bent Over Row |3x8 |Decline bench press |3x8 |

|Barbell Curl |3x8 |Incline bench press |3x8 |

|Cable Row |3x8 |Shoulder Press |3x8 |

|Lat Pulldowns |3x8 |Tricep pushdowns |3x8 |

|Deadlifts |3x8 |Squats |3x8 |

|Good Mornings |3x8 |Lunges |3x8 |

Day 3 & 4 repeat Push/Pull split but substitute other exercises.

Typing out your program may look something like this:

Day 1 Day 2 Day 3 Day 4

Muscle |Exercise |Sets/Reps | |Muscle |Exercise |Sets/Reps | |Muscle |Exercise |Sets/Reps | |Muscle |Exercise |Sets/Re | | | | | | | | | | | | | | | | | | | | | | | | | | | | | | | | | | | | | | | | | | | | | | | | | | | | | | | | | | | | | | | | | | | | | | | | | | | | | | | | | | | | | | | | | | | | | | | | | | | | | | | | | | | | | | | | | | | | | | | | | | | | | | | | | | | | | | | | | | | | | | | | | |Cardio: 30 min treadmill steady state running at 6mph

Flexibility: 15 min post workout

When finished, review your workout and check for the following:

✓ Goals. Is this workout set up to meet your goals?

✓ Muscle Rest. Does each muscle get 24hrs rest?

✓ Muscle Balance. Have opposite muscles been worked equal amounts?

✓ Muscle frequency. Have muscles been worked 2-3 times/week?

If above criteria are met, print your workout program to take to the weight room!

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