6 Week Fitness Plan

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  • Topic: Exercise, Muscle, Biceps brachii muscle
  • Pages : 7 (2103 words )
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  • Published : November 5, 2012
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Diana is a 38 year old mother of 4, who would like to start losing some body fat before her sister’s wedding. She has set goals to lose at least 2 percent body fat and 10 pounds in the next 6 weeks. Diana does not have any injuries, but has not exercised regularly for ten years. She does not have a job, but works to raise her 4 children, ages 8, 10, 14, and 15. She just recently joined LA fitness, which is one mile away, and does not have any exercise equipment.

The goal for Diana for her first week is to build up her cardio and increase muscular strength. The muscles that are being targeted are her quadriceps, gastrocnemius, biceps, and triceps. Rest days are Sunday, Tuesday, Thursday, and Saturday.

Week 1: Monday
Warm Up: Slowly jog to LA fitness (one mile). Leg and Arm Stretches. Muscle| Exercise| Sets| Set 1| Set 2| Set 3|
Hamstrings, Quadriceps, and Gastrocnemius| Barbell Lunges| 3| 10 reps @ 10 pounds| 8 reps @ 15 pounds| 6 reps @ 20 pounds| Hamstrings, Quadriceps, and Gastrocnemius| Barbell Squats| 3| 10 reps @ 10 pounds| 8 reps @ 15 pounds| 6 reps @ 20 pounds| Biceps| Modified Pull-Ups| 3| 4 reps| 8 reps| 12 reps| Biceps| Hammer Curl| 3| 5 reps @ 20 pounds| 10 reps @ 15 pounds| 15 reps @ 10 pounds| Biceps| Alternate Hammer curls| 3| 5 reps @10 pounds| 10 reps @ 15 pounds| 15 reps @ 20 pounds|

Cool Down: Leg and Arm Stretches. Walk home from LA fitness (one mile)

Week 1: Wednesday
Warm Up: Jog to LA fitness (one mile). Leg and Arm stretches. Muscle| Exercise| Laps per set| Time 1 | Time 2| Time 3| Gastrocnemius and Quadriceps| Jogging| 2| 6:42| 6:23| 6:36| Muscle| Exercise| Sets of Zumba| Time for set 1| Time for set 2 | Time for set 3| Triceps, Biceps, and Quadriceps| Dancing Zumba| 3| 10:55| 11:37| 11:04| Muscle| Exercise| Laps per set| Time 1 | Time 2| Total 3| Gastrocnemius and Quadriceps| Walking| 1| 5:13| 5:21| 5:34|

Cool down: Leg and Arm Stretches.
Week 1: Friday
Warm Up: Leg and Arm Stretches.
Muscle| Exercise| Sets| Set 1| Set 2| Set 3|
Biceps| Concentration Curls (right arm)| 3| 3 reps @ 10 pounds| 6 reps @ 15 pounds| 9 reps @ 20 pounds| Biceps| Concentration Curls (left arm)| 3| 3 reps @ 10 pounds| 6 reps @ 15 pounds | 9 reps @ 20 pounds| Gastrocnemius | Seated Calf Raise| 3| 5 reps @ 10 pounds| 10 reps @ 15 pounds| 15 reps @ 15 pounds| Quadriceps| Double Leg Butt Kick| 3| 10 reps| 15 reps| 20 reps| Gastrocnemius and Quadriceps| Barbell Split Side Squat| 3| 6 reps @ 15 pounds| 12 reps @ 15 pounds| 18 reps @ 20 pounds| Cool Down: Leg and Arm stretches. 10 minute walk.

Diana progression has been remarkable and her muscle endurance is starting to increase. Her running and walking times need a little bit of work though, so next week she will work on Cardiovascular Endurance so she can improve her running and walking times. Diana has been eating healthy recently ever since she started working out. Diana has lost a pound or two since she started her workouts and has been eating healthier.

This week, Diana goal is to improve her cardiovascular endurance and continue to work on her muscular endurance. Her target muscles for this week are her Gastrocnemius, Quadriceps, Abdominals, and Deltoids. Week 2: Monday

Warm Up: Walk to LA fitness. Leg stretches.
Muscle| Exercise| Sets| Set 1 time | Set 2 time| Total time| Gastrocnemius and Quadriceps| Running the mile| 1 set=1 lap| 3:10| 3:24| 6:34| Gastrocnemius and Quadriceps| Running the Mile | 1 set = 2 laps| 5:36| 5:52| 11:28|

Cool Down: Walk for 12 minutes. Leg stretches.

Week 2: Wednesday
Warm Up: Arm stretches
Muscle| Exercise| Sets| Set 1| Set 2| Set 3|
Abdominals| Air Bikes| 3| :30| :40| :55|
Abdominals| Russian Twists| 3| :15| :35| :50|
Abdominals and Deltoids| Barrel Ab Rollouts| 3| 6 reps| 9 reps| 12 reps| Deltoids| Cable Rope Rear-Delt Rows| 3...
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