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Fitness Plan Chris Rice Goals Long Term Goal- To keep myself physically fit throughout the next 5 years, by continuing plans like this one. Intermediate Goal- To improve my vertical leap, by four or more inches. Short Term Goal- To put on 10 lbs. of muscle weight in the two months. Selecting Exercises 1) For my large muscle groups I will be doing squats for my Hamstrings, Bench Press for my Chest, and Bent-over lateral raises for my back. 2) The lift I will be doing for my weak spot will be Calf Raises. 3) For my abdominal muscle group I will be doing Crunches. 4) The specific exercises I will be doing for each muscle group during each day are Bench Press- Chest, Bent-over lateral raise- upper and lower back, Shoulder Shrugs- Shoulders, Bicep Curls- Biceps, Triceps Extensions- Triceps, Calf Raises- Calves, Crunches- Abdomen. Week 1 4/7-4/9 Wednesday- Warm-up with a 10 minuet jog on the treadmill, then do stretches 1-19 on the back of this packet, then begin weight lifting in this order, Bench Press 135lbs, 10 reps, 3 sets, 1 min rest. Squats 170lbs, 8 reps, 3 sets, 1 min rest. Bent-over lateral raise 2 dumbbells weighing 20lbs each, 12 reps, 3 sets, 1 min rest. Shoulder Shrugs 2 30 lb dumbbells, 10 reps, 3 sets, 1 min rest. Biceps Curls 60 lbs, 10 reps, 3 sets 1 min rest. Triceps Extensions 30lbs, 12 reps, 3 sets, 1 min rest. Calf Raises 50, 1 min rest. Crunches 50. I will finish up my workout with a 20-30 minuet Bike Ride at 60% of my heart rate. Cool down with a 10 minuet walk on the treadmill then do stretches 1-19 again. Friday-Warm-up with a 10 minuet jog on the treadmill, then do stretches 1-19 on the back of this packet, then begin weight lifting in this order, Bench Press 135lbs, 10 reps, 3 sets, 1 min rest. Squats 170lbs, 8 reps, 3 sets, 1 min rest. Bent-over lateral raise 2 dumbbells weighing 20lbs each, 12 reps, 3 sets, 1 min rest. Shoulder Shrugs 2 30 lb dumbbells, 10 reps, 3 sets, 1 min rest. Biceps Curls 60 lbs, 10 reps, 3 sets 1 min rest. Triceps Extensions 30lbs, 12 reps, 3 sets, 1 min rest. Calf Raises 50, 1 min rest. Crunches 50. I will finish up my workout with a 20-30 minuet Bike Ride at 60% of my heart rate. Cool down with a 10 minuet walk on the treadmill then do stretches 1-19 again.
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Approximate Pages = 6.6
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