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Workout Plan

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PRESENTATION OUTLINE

1.

WEEK 1

TO GAIN UPPER BODY STRENGTH
Photo by ericmcgregor
2.

UPPER BODY

  • (BB) Bench :3x8
  • (DB) Bicep curls :3x15 each arm
  • (Wide) Pull ups:3x12
  • (BB) Skullcrushers:3x8
Photo by Emilien ETIENNE
3.

WEEK 2

TO GAIN LOWER BODY STRENGTH
Photo by Gregor Winter
4.

LOWER BODY

  • (BB) Squats:3x8
  • Calf Raises:3xAMAP
  • Farmer Walks:2 rounds around the weight room
  • Leg Machine:3x12
Photo by BozDoz
5.

WEEK 3

STRENGTHENS YOUR ABDOMINAL AREA
Photo by akrabat
6.

CORE

  • Sit ups:3x25
  • Planks:60sec
  • Cherry pickers:25each side
7.

WEEK 4

ANEROBIC/AROBIC CARDIO HELPS WITH ENDURANCE
8.

CARDIO

  • Treadmill
  • Bike
  • Suicides
9.

FIT

  • F-frequency
  • I-intensity
  • T-time
10.

Untitled Slide

  • Anaerobic-relating to, involving, or requiring an absence of free oxygen.
  • Aerobics -relating to, involving, or requiring free oxygen.

Juan Simmons