Workout Contract

Topics: Physical exercise, Muscle, Adipose tissue Pages: 4 (1103 words) Published: April 7, 2013
Student Name
06/21/2012
P.E. 100

Contract
Time frame: 2 months beginning on June 14th
We will work out 5 days of the week with Saturday and Sunday as mandatory rest days. Monday, Wednesday, and Friday will be used for weight training beginning with 1 mile run on treadmill and ending with 20 minute stretch. Exercises will be done with the maximum amount of weight that will make us fail at the eight repetition. Each week we will add 5-10 lbs to each exercise depending on our strength gain. Tuesday and Thursday will be used for cardiovascular training and abdominal exercises. 40 minutes of mandatory cardio exercises of our choosing. Four exercises targeting abdominal muscles. Each exercise will consist of 4 sets of 12 reps each.

Monday - Legs:
Squats using Barbell
Lunges using Dumbbells
Calve raises using Machine
Leg Extensions using Machine
Tuesday - 40 minutes of cardio ( These can alternate from any of the following: bicycle, running, TRX, stair master, elliptical machine) Abdominals
Reverse crunch
Head raises
Scissor crunch
Elbow to knee crunch
Wednesday Arms:
Bicep Curls
Tricep Pulldowns
Military Press
Tricep Dips
Thursday - 40 minutes of cardio ( These can alternate from any of the following: bicycle, running, TRX, stair master, elliptical machine) Abdominals
Reverse crunch
Head raises
Scissor crunch
Elbow to knee crunch

Friday Chest, Back, Delts
Bench Press
Rows (barbell)
Pull Ups
Military Press

This routine will lead us to achieving our goal of increasing muscle size and strength. I have a shirt which I bought when I was heavier due to fat. When I initially tried on the shirt it was tight around the waist and loose on my shoulders, arms, and chest, not a pretty sight. I currently wear a size medium shirt. My goal is to be able to wear that shirt which is a large. The shirt should be able to fit loose at the waist and tight at the...
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