WEIGHT GOAL!

MY GOAL IS TO GAIN WEIGHT

• Some limitations for me to succeed my goal is the time in the weight room available and a coach to help me through it.

TARGET HEART RATE

WEEK 1 TO ACHIEVE MY GOAL

• For the first week I will work out every other day for an hour and a half , and use heavy weights during my conditioning.
• My warm up will be used for stretching so I don't pull a muscle and so I can get loose(flexibility).
• For my conditioning I will use heavy weightswith low reps to expand the muscle so I can gain weight that consists of muscle.
• My cool down will be a light jog(agility)so my muscles can cool down and relax.

WEEK 2

• The second week I will lift lights weights every other day for an hour and a half.
• My warm up will consist of stretching to loosen up the muscles(flexibility) and a light jog to have the blood flow(agility).
• My conditioning will consist of light weights with high reps(muscular endurance) which will fatigue the muscles and will gain more muscle mass.
• My cool down will be a light jog and a stretch to work on my agility and flexibility: also so my body can relax.

WEEK 3

• The third week will be heavy weights with high intensity for 1 hour every day.
• My warm up will be a stretch to loosen the muscles for the intense workout.
• My conditioning will be lifting heavy weights with low reps for muscle strength and power to gain more weight and loosen the muscle fibers.
• My cool down will consist of lifting very light weights with mediocre reps.

WEEK 4

• Week 4 consists of light weight high reps for an hour and a half for every other day of the week.
• The warm up will consist of stretching (flexibility) so you don't pull a a muscle.
• The conditioning will consist of high reps low weight for high amount of time to work on muscle endurance.
• The cool down will be a light jog to slow down the blood flow at a healthy rate.

THE END