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Name

Lifting Exercises How Much Did You Lift?


Bench press 75lb
85lb

Leg Press 135lb


155lb

Incline Press 75lb


75lb

Lat Pulldown 75lb


100lb

Arm Curls 60lb


60lb

Dips 125lb
125lb

Leg Extensions 90lb


100lb

Leg Curls 75lb


90lb
Seated Rows 110lb
120lb

Chin Ups 133.5lb


133.5lb
Period 1

How Many Reps Did You AchievedEstimated 1RM


5 84
5 96

10 180
10 207

5 84
7 90

10 100
5 113

3 64
3 64

5 141
7 150

8 112
5 113

5 84
4 98
3 116
3 127

1 134
1 134
How Long Does It Take
Bench Press

Leg Press

Arm Curls

Leg Extensions

Inclined Press
Lat Pulldown

Leg Curls

Seated Row
WEEK 1

MONDAY/SPEED UPPER
WEEK 1/3 SETS/REPS REST
Bench Press (60 ,65, 65, 65) 1/10, 2/12, 3/12, 4/ Max 0:45
Lat Pulldown (60,65,65, 65) 1/10, 2/12, 3/12, 4/Max 1:00
Leg Press (110, 120, 120, 120) 1/12, 2/12, 3/12, 4/ Max 0:45
Sit-ups 1/20, 2/20, 3/25, 4/ Max 0:45
Exercise bike 5 min N/A

WEDNESDAY/MAX LOWER
WEEK 1/2 SETS/REPS REST
Exercise bike 30 mins

FRIDAY/SPEED LOWER
WEEK 1/3 SETS/REPS REST
Leg Press (110, 120, 120, 120) 1/12, 2/12, 3/12, 4/Max 1:00
Inclined Press (50, 55, 55, 55) 1/10, 2/10, 3/10, 4/Max 0:30
Bench Press (60, 65, 65, 65) 1/10, 2/10, 3/10, 4/ Max 0:45
Planks 1/30sec, 2/30 sec, 3/ 40sec, 4/Max 0:30
Exercise bike 5 min N/A

WEEK 6

MONDAY/SPEED UPPER
WEEK 3/3 SETS/REPS REST
Bench Press (60, 65, 65, 65) 1/10, 2/12, 3/12, 4/Max 0:45
Lat Pulldown (60, 65, 65, 65) 1/10, 2/12, 3/12, 4/Max 1:00
Leg Press (110, 120, 120, 120) 1/12, 2/12, 3/12, 4/ Max 0:45
Sit Ups 1/20, 2/20, 3/25, 4/ Max 0:45
Exercise bike 5 min N/A

WEDNESDAY/MAX LOWER
WEEK 3/3 SETS/REPS REST
Exercise bike 30 min

N/A

FRIDAY/SPEED LOWER
WEEK 3/3 SETS/REPS REST
Leg Press (110, 120, 120, 120) 1/12, 2/12, 3/12, 4/Max 1:00
Inclined Press (50, 55, 55, 55) 1/10, 2/10, 3/10, 4/Max 0:30
Bench Press (60, 65, 65, 65) 1/10, 2/10, 3/10, 4/ Max 0:45
Planks 1/30sec, 2/30 sec, 3/ 40sec, 4/Max 0:30
Exercise bike 5 min N/A
WEEK 2

MONDAY/SPEED UPPER
WEEK 2/3 SETS/REPS
Bench Press (60, 65, 65, 65) 1/10, 2/12, 3/12, 4/ Max
Lat Pulldown (60, 65, 65, 65) 1/10, 2/12, 3/12, 4/Max
Leg Press (110, 120, 120, 120) 1/12, 2/12, 3/12, 4/ Max
Sit Ups 1/20, 2/20, 3/25, 4/ Max
Exercise bike 5 min

WEDNESDAY/MAX LOWER
WEEK 2/2 SETS/REPS
Exercise bike 30 min

FRIDAY/SPEED LOWER
WEEK 2/3 SETS/REPS
Leg Press (110, 120, 120, 120) 1/12, 2/12, 3/12, 4/Max
Inclined Press (50, 55, 55, 55) 1/10, 2/10, 3/10, 4/Max
Bench Press (60, 65, 65, 65) 1/10, 2/10, 3/10, 4/ Max
Planks 1/30sec, 2/30 sec, 3/ 40sec, 4/Max
Exercise bike 5 min

WEEK 7

MONDAY/SPEED UPPER
WEEK 1/3 SETS/REPS
Bench Press (60, 65, 65, 65) 1/10, 2/12, 3/12, 4/Max
Lat Pulldown (60, 65, 65, 65) 1/10, 2/12, 3/12, 4/Max
Leg Press (110, 120, 120, 120) 1/12, 2/12, 3/12, 4/ Max
Sit-ups 1/20, 2/20, 3/25, 4/ Max
Exercise bike 5 min

TUESDAY/MAX LOWER
WEEK 1/2 SETS/REPS
Exercise bike 30 min

FRIDAY/SPEED LOWER
WEEK 1/3 SETS/REPS
Leg Press (110, 120, 120, 120) 1/12, 2/12, 3/12, 4/Max
Inclined Press (50, 55, 55, 55) 1/10, 2/10, 3/10, 4/Max
Bench Press (60, 65, 65, 65) 1/10, 2/10, 3/10, 4/ Max
Planks 1/30sec, 2/30 sec, 3/ 40sec, 4/Max
Exercise bike 5 min
WEEK 3

MONDAY/SPEED UPPER
REST WEEK 3/3
0:45 Bench Press (60, 65, 65, 65)
1:00 Lat Pulldown (60, 65, 65, 65)
0:45 Leg Press (110, 120, 120, 120)
0:45 Sit Ups
N/A Exercise bike

WEDNESDAY/MAX LOWER
REST WEEK 1/2
Exercise bike

N/A

FRIDAY/SPEED LOWER
REST WEEK 3/3
1:00 Leg Press (110, 120, 120, 120)
0:30 Inclined Press (50, 55, 55, 55)
0:45 Bench Press (60, 65, 65, 65)
0:30 Planks
N/A Exercise bike

WEEK 8

MONDAY/SPEED UPPER
REST WEEK 2/3
Bench Press (60, 65, 65, 65)
Lat Pulldown (60, 65, 65, 65)
Leg Press (110, 120, 120, 120)
Sit-ups
Exercise bike

TUESDAY/MAX LOWER
REST WEEK 2/2
Exercise bike

FRIDAY/SPEED LOWER
REST WEEK 2/3
Leg Press (110, 120, 120, 120)
Inclined Press (50, 55, 55, 55)
Bench Press (60, 65, 65, 65)
Planks
Exercise bike
SETS/REPS REST
1/10, 2/12, 3/12, 4/Max 0:45
1/10, 2/12, 3/12, 4/Max 1:00
1/12, 2/12, 3/12, 4/ Max 0:45
1/20, 2/20, 3/25, 4/ Max 0:45
5 min N/A

SETS/REPS REST
30 min

N/A

SETS/REPS REST
1/12, 2/12, 3/12, 4/Max 1:00
1/10, 2/10, 3/10, 4/Max 0:30
1/10, 2/10, 3/10, 4/ Max 0:45
1/30sec, 2/30 sec, 3/ 40sec, 4/Max 0:30
5 min N/A

SETS/REPS REST
1/10, 2/12, 3/12, 4/Max
1/10, 2/12, 3/12, 4/Max
1/12, 2/12, 3/12, 4/ Max
1/20, 2/20, 3/25, 4/ Max
5 min

SETS/REPS REST
30 min

SETS/REPS REST
1/12, 2/12, 3/12, 4/Max
1/10, 2/10, 3/10, 4/Max
1/10, 2/10, 3/10, 4/ Max
1/30sec, 2/30 sec, 3/ 40sec, 4/Max
5 min
WEEK 4

MONDAY/SPEED UPPER
WEEK 1/3 SETS/REPS REST
Bench Press (60, 65, 65, 65) 1/10, 2/12, 3/12, 4/Max 0:45
Lat Pulldown (60, 65, 65, 65) 1/10, 2/12, 3/12, 4/Max 1:00
Leg Press (110, 120, 120, 120) 1/12, 2/12, 3/12, 4/ Max 0:45
Sit Ups 1/20, 2/20, 3/25, 4/ Max 0:45
Exercise bike 5 min N/A

WEDNESDAY/MAX LOWER
WEEK 1/2 SETS/REPS REST
Exercise bike 30 min

N/A

FRIDAY/SPEED LOWER
WEEK 1/3 SETS/REPS REST
Leg Press (110, 120, 120, 120) 1/12, 2/12, 3/12, 4/Max 1:00
Inclined Press (50, 55, 55, 55) 1/10, 2/10, 3/10, 4/Max 0:30
Bench Press (60, 65, 65, 65) 1/10, 2/10, 3/10, 4/ Max 0:45
Planks 1/30sec, 2/30 sec, 3/ 40sec, 4/Max 0:30
Cardio Look at Cardio N/A

WEEK 9

MONDAY/SPEED UPPER
WEEK 3/3 SETS/REPS REST
Bench Press (60, 65, 65, 65) 1/10, 2/12, 3/12, 4/Max
Lat Pulldown (60, 65, 65, 65) 1/10, 2/12, 3/12, 4/Max
Leg Press (110, 120, 120, 120) 1/12, 2/12, 3/12, 4/ Max
Sit-ups 1/20, 2/20, 3/25, 4/ Max
Exercise bike 5 min

TUESDAY/MAX LOWER
WEEK 1/2 SETS/REPS REST
Exercise bike 30 min

FRIDAY/SPEED LOWER
WEEK 3/3 SETS/REPS REST
Leg Press (110, 120, 120, 120) 1/12, 2/12, 3/12, 4/Max
Inclined Press (50, 55, 55, 55) 1/10, 2/10, 3/10, 4/Max
Bench Press (60, 65, 65, 65) 1/10, 2/10, 3/10, 4/ Max
Planks 1/30sec, 2/30 sec, 3/ 40sec, 4/Max
Exercise bike 5 min
WEEK 5

MONDAY/SPEED UPPER
WEEK 2/3 SETS/REPS
Bench Press (60, 65, 65, 65) 1/10, 2/12, 3/12, 4/Max
Lat Pulldown (60, 65, 65, 65) 1/10, 2/12, 3/12, 4/Max
Leg Press (110, 120, 120, 120) 1/12, 2/12, 3/12, 4/ Max
Sit Ups 1/20, 2/20, 3/25, 4/ Max
Exercise bike 5 min

WEDNESDAY/MAX LOWER
WEEK 2/3 SETS/REPS
Exercise bike 30 min

FRIDAY/SPEED LOWER
WEEK 2/3 SETS/REPS
Leg Press (110, 120, 120, 120) 1/12, 2/12, 3/12, 4/Max
Inclined Press (50, 55, 55, 55) 1/10, 2/10, 3/10, 4/Max
Bench Press (60, 65, 65, 65) 1/10, 2/10, 3/10, 4/ Max
Planks 1/30sec, 2/30 sec, 3/ 40sec, 4/Max
Cardio Look at Cardio

WEEK 10

MONDAY/SPEED UPPER
SETS/REPS
Bench Press (60, 65, 65, 65) 1/10, 2/12, 3/12, 4/Max
Lat Pulldown (60, 65, 65, 65) 1/10, 2/12, 3/12, 4/Max
Leg Press (110, 120, 120, 120) 1/12, 2/12, 3/12, 4/ Max
Sit-ups 1/20, 2/20, 3/25, 4/ Max
Exercise bike 5 min

TUESDAY/MAX LOWER
WEEK 2/2 SETS/REPS
Exercise bike 30 min

FRIDAY/SPEED LOWER
SETS/REPS
Leg Press (110, 120, 120, 120) 1/12, 2/12, 3/12, 4/Max
Inclined Press (50, 55, 55, 55) 1/10, 2/10, 3/10, 4/Max
Bench Press (60, 65, 65, 65) 1/10, 2/10, 3/10, 4/ Max
Planks 1/30sec, 2/30 sec, 3/ 40sec, 4/Max
Exercise bike 5 min
REST
0:45
1:00
0:45
0:45
N/A

REST

N/A

REST
1:00
0:30
0:45
0:30
N/A

REST

REST
REST
Fitness Goals
Lose 10 lbs by end of semester
Workouts were picked to focus on recommended muscle groups; have done lifts and presses before
Should help reach goal b/c selected lifts/presses focus on muscle groups recommended to reach goal
one lifts and presses before
e groups recommended to reach goal