Janet Ramirez

Health Education 44
Cardiovascular and Weight Program Plan
Goal: Weight loss, muscle gain, and increase endurance.
Frequency of Exercise:
Monday- Legs (thighs, buttocks, calves)
Tuesday- Lower & upper back & abs
Wednesday- Arms & chest & legs
Thursday- Lower & upper back & abs
Friday- Arms & chest & legs
Intensity & Time & Type of Exercise:
Arms: Dumbbell curls- 8 pounds each; 4 sets total (10 repetitions/set)
Arm circles- 6 pounds each; 4 sets total (10 repetitions/set)
Barbell curls- 5 pounds each side; 5 sets total (5 repetitions/set)
Legs: Barbell squats- 15 pounds each side; 5 sets total (10 repetitions/set)
Lunges- 10 pounds each hand; 4 sets total (10 repetitions/set)
Stair master- 30 minutes
Run/jog- 45 minutes
Abs: Planks- 4 sets total (20 seconds/set)
Sit-ups- 4 sets total (25 repetitions/set)
Bicycle crunch- 5 sets total (15 repetitions/set)
Lower back: Barbell deadlift- 5 pounds each side; 5 sets total (8
repetitions/set)
Child pose- 3 sets total (tension/set)
Upper back: Push-ups- 4 sets total (25 repetitions/set)
Superman- 4 sets total (20 seconds/set)
Chest: Barbell chest press- 5 pounds each side; 4 sets total (8
repetitions/set)
Cable crossovers- 8 pounds each side; 5 sets total (8 repetitions/set)

*Vary: increase weight/repetitions when muscles no longer feel fatigue after a few
weeks.