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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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