8 PE FITNESS CENTER REQUIREMENTS *Train only when a qualified teacher is present *Help and RESPECT other athletes and students *Follow your training schedule *Work in pairs – one lifting, the other spotting *Take care of all equipment *Put away all equipment that you use *Wear the correct clothing and shoes *No eating, drinking or smoking *No personal stereos with headphones. Ask to use the Stereo *Only students and athletes who have fitness programs should be in the weight room By now you are very familiar with our weight training workouts. You will learn Routine #3 for the first half of the semester. The Monday-Wednesday workout will be provided for you. You will design your own Tuesday-Thursday program. The second half of the semester, you will design your own Personal Fitness Plan. Listed below are several exercises than you can choose from to incorporate into your workout. You should include at least two exercises for each of the major muscle groups. Your log will be graded on the QUALITY, effort, and progression of your program. You have the option to do a cardio-workout one day in a two-week period. Make sure to write it down and the length of the workout. Every other Friday can be “free” provided that students’ work is satisfactory. The only stipulation for a “Free Friday” is that everyone is active. Pectoralis Major (Pecs) CHEST Bench Press, Incline Press/Fly, Dumbbell Flys, Push-Ups Trapezius/Deltoids UPPER BACK & SHOULDERS Ben over Rowing, Single Arm Row, Overhead Press,Upright row, Lateral raise, Frontal raise, Shoulder shrugs Gluteus maximus BUTTOCKS Squats, Leg press, Lunges Quadriceps THIGH Squats, Lunges, Leg Extensions, Leg Press Hamstrings THIGH Squats, Lunges, Leg Curl Biceps FRONT OF THE ARM Barbell curl, Preacher curl, Dumbbell curl Triceps BACK OF THE ARM Triceps extension, French press, Tricep pushdown Latissimus Dorsi BACK Lat Pull downs, Chin ups, Bent over row, Back extensions Gastrocnemius CALF Toe raises, Toe Press RectusAbdominus/ External Obliques ABDOMINALS Leg Lifts, Crunches, Reverse crunches, Decline bench crunches, side bends, Rotary Torso Twists

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