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    This document outlines a series of workout plans for various dates between September 3rd and October 6th. It includes details on warm up exercises and stretches, main workout routines performed in circuits repeated 2-3 times, and total planned workout times ranging from 40-70 minutes. The warm ups generally include exercises like sit ups, lunges, planks, and biking. The main workouts focus on different muscle groups and include exercises like triceps extensions, bicep curls, shoulder presses, and calf raises using weights or other equipment.

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    This document outlines a series of workout plans for various dates between September 3rd and October 6th. It includes details on warm up exercises and stretches, main workout routines performed in circuits repeated 2-3 times, and total planned workout times ranging from 40-70 minutes. The warm ups generally include exercises like sit ups, lunges, planks, and biking. The main workouts focus on different muscle groups and include exercises like triceps extensions, bicep curls, shoulder presses, and calf raises using weights or other equipment.

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    © All Rights Reserved
    Download as DOCX, PDF, TXT or read online from Scribd
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    26 views4 pages

    Pe Plan

    Uploaded by

    api-293956947
    This document outlines a series of workout plans for various dates between September 3rd and October 6th. It includes details on warm up exercises and stretches, main workout routines performed in circuits repeated 2-3 times, and total planned workout times ranging from 40-70 minutes. The warm ups generally include exercises like sit ups, lunges, planks, and biking. The main workouts focus on different muscle groups and include exercises like triceps extensions, bicep curls, shoulder presses, and calf raises using weights or other equipment.

    Copyright:

    © All Rights Reserved
    Download as DOCX, PDF, TXT or read online from Scribd
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    of 4

    Date

    September 3rd (Double lesson)


    September 5th (At home)

    Exercises and Time


    Warm up :
    Sit ups -2 minutes
    Lunges-2 minutes
    Running (treadmill) for 6
    minutes
    Work

    out : (repeat x3)


    Triceps extensions 6 minutes
    Bench Fly 6 minutes
    Bicep curls-5 mins

    Time : 60 minutes

    Warm up :
    Wednesday, September 9 - single
    lesson

    Work

    Biking 6 minutes
    Plank -2 minutes
    Kick backs-2 minutes
    out: (x2)
    Side Bends- 7 minutes
    Leg Extension- 6 minutes
    Dumbbell Press - 7 minutes

    Time: 40 to 50 minutes
    Warm up:
    Thursday, September 10 - double
    lesson
    Friday, September 11 (at home)

    Squats with weights- 6 minutes


    Calf Raises-6 minutes
    Sit ups-6 minutes (3 sets, each
    for 2 minutes)
    Biking-6 minutes
    Triceps Kick Backs-6 minutes

    Work out: (x2)

    Biceps with weight-5 minutes


    Side bents- 5 minutes
    Dumbbell flys- 5 minutes
    Leg curl with extension- 5
    minutes

    Time : about 70 minutes


    Tuesday, September 15 - double
    lesson

    Warm up:
    Lunges-6 minutes
    Sit ups- 6 minutes (3 sets, each
    for 2 minutes)
    Plank 6 minutes (3 sets, each
    for 2 minutes
    Wall sit- 2 minutes (2 sets each
    for 1 minute)
    Work out: (x2)
    Side bends 5 minutes
    Bench press with weights 5
    minutes
    Calf raises- 5 minutes
    Bicep curls- 5 minutes
    Time: 70 minutes

    Warm up:
    Monday, September 21 - single
    lesson

    Diagonal Curl -5 minutes


    Kick backs- 5 minutes
    Plank- 5 minutes (2 sets, for 2.5
    minutes)
    Wall sit- 5 minutes (2 sets, for
    2.5 minutes)

    Work out:

    Lunges with twists (medicine


    ball) 5 minutes
    Side bends- 5 minutes
    Triceps Kickbacks with weights5 minutes
    Bicep curls- 5 minutes

    Time: 40 minutes
    Warm up:
    Tuesday, September 22 - double
    lesson

    Tuesday, October 6 - double


    lesson

    Biking -5 minutes
    Wall sit- 5 minutes (2 sets, for
    2.5 minutes)
    Lunges- 5 minutes
    Shoulder stretch- 5 minutes

    Workout: (x3)
    Shoulder Press with weights - 4
    minutes
    Triceps extension- 4 minutes
    Dumbbell Press or Bicep curls 4
    minutes
    Calf raises 4.5 minutes
    Time : 70 minutes
    Warm up:
    Treadmill (5 mins)
    Wall sits 5 minutes (2 sets, for
    2.5 minutes)
    Sit ups- 5 minutes (2 sets, for
    2.5 minutes)
    Squats or Diagonal Curl- 5
    minutes

    Workout: (x2)

    Bicep Curls- 4 minutes


    Calf Raises- 4 minutes

    Shoulder Press with weights- 4


    minutes
    Dumbbell flys- 4 minutes
    Leg lifts 4 minutes

    Time: 70 minutes

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