| Upp -- Low | SET 1 | SET 2 | SET 3 | DATE > | SET 1 | SET 2 | SET 3 | ||
| EXERCISE | wt / reps | wt / reps | wt / reps | 1RM | EXERCISE | wt / reps | wt / reps | wt / reps | 1RM |
| Upp -- Low | SET 1 | SET 2 | SET 3 | DATE > | SET 1 | SET 2 | SET 3 | ||
| EXERCISE | wt / reps | wt / reps | wt / reps | 1RM | EXERCISE | wt / reps | wt / reps | wt / reps | 1RM |
| Upp -- Low | SET 1 | SET 2 | SET 3 | DATE > | MONDAY | SET 1 | SET 2 | SET 3 | |
| EXERCISE | wt / reps | wt / reps | wt / reps | 1RM | EXERCISE | wt / reps | wt / reps | wt / reps | 1RM |
| Bench Press | 60lbs | 60lbs | 100lbs | Cleans | 70lbs | 70lbs | 70lbs | 120lbs | |
| 10 times | 8 times | 10 times | 10 times | 10 times | |||||
| Sit ups | Dips | Max out | |||||||
| 30 sit ups | 30 sit ups |
This assingment is designed to help you to develop your own conditinong program that can be done at school or at home.
The program you design should be enjoyable and realistic in terms of your state of fitness, time ,and facilities.
Remember to apply the principles of training to your conditioning program. Make sure your writing is neat and readable.
For addtional help see.
Fitness study guide
Designing A Training Routine
Weight Training Exercises & Techniques
CONSIDERATIONS:
Your program should not work the same muscle group two consecutive days.
Your program should be 4 days a week or more.
Your Program may have the same workout for two non consecutive days.(Mon / Wed) (Tue / Thurs)
Your program should apply the principles of training.
Your program should last 30 minutes or more.
Your program should have at least 10 or more exercises each day.
Your program should work the bodys six major muscle areas.
Your program should have one or more exercises for each area.
Body Areas:
1. Abdomen
2. Legs (upper and calves)
3. Chest
4. Back (upper and lower)
5. Shoulders
6. Arms (biceps and triceps)