Personal Fitness
Program
Goals
For this week of exercise, our
goal is to improve muscle
strength and to help increase
cardiovascular endurance.
Safety Precautions
•  When lifting, always lift with a partner.
•  When doing lifts like bench press and squats, have a spotter in case
you need help.
•  Make sure to stretch adequately before and after to prevent injuries.
•  Make sure weights are secured to that they fall off when lifting.
•  Stay within your own limits. Don’t compete with other people if their
goals are unrealistic for you.
FIT Principle
•  During weight lifting, the number of sets, the number of reps, and/or
the number of times you work out can be changed up or down to
increase the overload on your muscles.
•  During stretching, the number of times you stretch and/or the amount
of time you spend stretching can be increased to help increase
muscle flexibility.
•  During cardiovascular activities, the number of times to exercise, the
time you spend exercising, and/or how hard you exercise can be
increased to help increase cardiovascular and muscular endurance.
Monday
Warm up:
2.5 Minute jog
Arm stretches
Standing hamstring Stretches
Quad stretch
Sitting hamstring Stretch
Workout:
Bench Press
Shoulder press
Row
Core
Cool Down:
5 minute jog
Static stretch
Tuesday
Warm up:
2.5 Minute jog
Arm stretches
Standing hamstring Stretches
Quad stretch
Sitting hamstring Stretch
Workout:
Squat
Leg press
Calf raises
Hamstring curl
Cool Down:
5 minute jog
Static stretch
Wednesday
Warm up:
2.5 Minute jog
Arm stretches
Standing hamstring Stretches
Quad stretch
Sitting hamstring Stretch
Workout:
Mile run
Cool Down:
Static stretch
Thursday
Warm up:
2.5 Minute jog
Arm stretches
Standing hamstring Stretches
Quad stretch
Sitting hamstring Stretch
Workout:
Bench Press
Shoulder press
Row
Core
Cool Down:
5 minute jog
Static stretch
Friday
Warm up:
2.5 Minute jog
Arm stretches
Standing hamstring Stretches
Quad stretch
Sitting hamstring Stretch
Workout:
Squat
Leg press
Calf raises
Hamstring curl
Cool Down:
5 minute jog
Static stretch
Saturday
Warm up:
2.5 Minute jog
Arm stretches
Standing hamstring Stretches
Quad stretch
Sitting hamstring Stretch
Workout:
Mile run
Cool Down:
Static stretch
Works Cited
http://www.bodybuilding.com/exercises/detail/view/name/barbell-bench-press-medium-grip
http://bodybuilding-wizard.com/machine-shoulder-press/#prettyPhoto
http://whatwadiwrote.blogspot.com/2013/06/back-and-chest-session-01062013.html
http://www.ibodz.com/exercise/sit-up
http://70sbig.com/blog/2010/10/squat-all-of-the-way-down/
http://blog.cybexintl.com/post/2013/11/11/bid137114Machine-Monday-The-Cybex-Eagle-LegPress.aspx
http://www.gymchalo.com/standing-dumbbell-calf-raises/
http://www.askthetrainer.com/best-hamstring-exercises/
http://www.cybexintl.com/products/treadmills.aspx