Bmi Medium-Built Body Type
UNIVERSITY OF SANTO TOMAS
Institute of Physical Education and Athletics
FITNESS
NAME: COLLEGE: BMI (Body Mass Index):
STUDENT #: DATE:
SCHEDULE FOR MEDIUM BUILT
(MAINTENANCE)
IF YOU HAVE A MEDIUM BUILT BODY, MEANING YOU ARE NEITHER STOUT NOR THIN, YOU STILL HAVE TO EXERCISE TO MAINTAIN YOUR FITNESS AND DELAY THE AGING PROCESS. EXERCISE WILL ALSO TONE AND FIRM YOUR MUSCLES. EAT MODERATE AMOUNT OF VARIETY OF NUTRIENTS. SUPPLY THE GREATER PART OF THE NEEDED CARBOHYDRATES FROM FRUITS AND VEGETABLES. REST FOR ABOUT 8 HOURS A DAY.
SCHEDULE FOR MEDIUM BUILT (MAINTENANCE)
CHOOSE TYPE A or B as your everyday or alternate exercise program. ALTERNATE BODY PART (EVERYDAY)A | WHOLE BODY(ALTERNATE DAYS)B | Mon Upper body | Upper and lower body | Tue Lower body | | Wed Upper body | Upper and lower body | Thu Lower body | | Fri Upper body | Upper and lower body | Sat Lower body | | Sun | |
MEDIUM-BUILT UPPER BODY (MAINTENANCE) BODY PART | EXERCISE (NAME) | SET/REPS | COMMENTS/EVALUATION | BICEP | Standing Bicep Stretch | 2sets/30secs | | BICEP | Dumbbell Curls | 2sets/45reps | | TRICEP | Bench Dips | 2sets/30reps | | TRICEP | Push-ups (close hands) | 2sets/30reps | | CHEST | Push-ups (feet elevated) | 2sets/30reps | | CHEST | Push-ups | 2sets/30reps | | DELTOID | Upward Stretch | 2sets/30secs | | DELTOID | Shoulder Circles | 2sets/45reps | | WAIST | Windmills | 2sets/15reps | |
MEDIUM-BUILT LOWER BODY (MAINTENANCE) BODY PART | EXERCISE (NAME) | SET/REPS | COMMENTS/EVALUATION | THIGH | Free Hand Jump Squat | 2sets/15reps | | THIGH | Mountain Climber | 2sets/30secs | | CALF | Calf Stretch (hands against wall) | 2sets/30secs | | CALF | Calf Raise | 2sets/30secs | | OBLIQUES | Oblique Crunches | 2sets/30reps | | LOW BACK | Knees To Chest | 2sets/30secs | | ABDOMEN | Sit-ups | 2sets/30reps | | ABDOMEN | Planks | 2sets/30secs |
Institute of Physical Education and Athletics
FITNESS
NAME: COLLEGE: BMI (Body Mass Index):
STUDENT #: DATE:
SCHEDULE FOR MEDIUM BUILT
(MAINTENANCE)
IF YOU HAVE A MEDIUM BUILT BODY, MEANING YOU ARE NEITHER STOUT NOR THIN, YOU STILL HAVE TO EXERCISE TO MAINTAIN YOUR FITNESS AND DELAY THE AGING PROCESS. EXERCISE WILL ALSO TONE AND FIRM YOUR MUSCLES. EAT MODERATE AMOUNT OF VARIETY OF NUTRIENTS. SUPPLY THE GREATER PART OF THE NEEDED CARBOHYDRATES FROM FRUITS AND VEGETABLES. REST FOR ABOUT 8 HOURS A DAY.
SCHEDULE FOR MEDIUM BUILT (MAINTENANCE)
CHOOSE TYPE A or B as your everyday or alternate exercise program. ALTERNATE BODY PART (EVERYDAY)A | WHOLE BODY(ALTERNATE DAYS)B | Mon Upper body | Upper and lower body | Tue Lower body | | Wed Upper body | Upper and lower body | Thu Lower body | | Fri Upper body | Upper and lower body | Sat Lower body | | Sun | |
MEDIUM-BUILT UPPER BODY (MAINTENANCE) BODY PART | EXERCISE (NAME) | SET/REPS | COMMENTS/EVALUATION | BICEP | Standing Bicep Stretch | 2sets/30secs | | BICEP | Dumbbell Curls | 2sets/45reps | | TRICEP | Bench Dips | 2sets/30reps | | TRICEP | Push-ups (close hands) | 2sets/30reps | | CHEST | Push-ups (feet elevated) | 2sets/30reps | | CHEST | Push-ups | 2sets/30reps | | DELTOID | Upward Stretch | 2sets/30secs | | DELTOID | Shoulder Circles | 2sets/45reps | | WAIST | Windmills | 2sets/15reps | |
MEDIUM-BUILT LOWER BODY (MAINTENANCE) BODY PART | EXERCISE (NAME) | SET/REPS | COMMENTS/EVALUATION | THIGH | Free Hand Jump Squat | 2sets/15reps | | THIGH | Mountain Climber | 2sets/30secs | | CALF | Calf Stretch (hands against wall) | 2sets/30secs | | CALF | Calf Raise | 2sets/30secs | | OBLIQUES | Oblique Crunches | 2sets/30reps | | LOW BACK | Knees To Chest | 2sets/30secs | | ABDOMEN | Sit-ups | 2sets/30reps | | ABDOMEN | Planks | 2sets/30secs |