H.S.P.E. FITNESS CENTER REQUIREMENTS

Design your Split Program in the following way:

† Monday-Wednesday workout and a Tuesday-Thursday workout

† Include at least two exercises per each major muscle group, two-three sets

† It is best to vary your workout to include total body fitness

† To develop endurance – low weights, high reps, many sets

† To develop strength - high weights, low reps

I have several specific workouts that you may choose from, or I will help you design your own. Your program should take approximately 40 minutes to complete including flexibility stretches and cool-down.

Athletes should use your sport training workouts as a base, and can easily start with three sets. Non-athletes can select whatever workout you wish, beginning with two sets.

All workouts are to be recorded in log, which will be provided for you. Grading of logs /lifting session (usually 2-3 weeks) What I look for: - Muscle groups match exercise picked • - Exercises match appropriate muscle group • - Progression • - Proper Dating of Logs • Designation of inside/outside of class work • - Days in class lifting (part of class participation). Remember, you are graded on the QUALITY, effort , and progression of your program, not the QUANTITY of exercises.

Fridays will be ‘free’ if students’ work throughout the two-week period is satisfactory. The only stipulation on a “Free Friday” is that all students are participating in an activity.

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

Biceps FRONT OF THE ARM

Gluteus maximus BUTTOCKS

Squats, Leg press, Lunges

Quadriceps THIGH

Squats, Lunges, Leg Extensions,

Leg Press

Hamstrings THIGH

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

Squats, Lunges, Leg Curl

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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