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    Muscular Fitness Modified

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    Tymel Plummer
    This document outlines a weekly muscular fitness routine that includes exercises targeting different muscle groups. The routine is split into upper and lower body workouts performed on Tuesdays and Thursdays. On Tuesdays, the focus is on lower body with exercises like box squats, leg curls, calf raises, and lunges targeting the hamstrings, quads, glutes, and calves. Core exercises like sit ups, supermans, and wall sits are also included. Thursday's workout concentrates on the upper body with chest exercises like bench press and flies, along with back exercises such as cable rows and reverse flies. Bicep curls and tricep extensions finish the Thursday routine. Stretches are recommended

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    Muscular Fitness Modified

    Uploaded by

    Tymel Plummer
    10 views2 pages
    This document outlines a weekly muscular fitness routine that includes exercises targeting different muscle groups. The routine is split into upper and lower body workouts performed on Tuesdays and Thursdays. On Tuesdays, the focus is on lower body with exercises like box squats, leg curls, calf raises, and lunges targeting the hamstrings, quads, glutes, and calves. Core exercises like sit ups, supermans, and wall sits are also included. Thursday's workout concentrates on the upper body with chest exercises like bench press and flies, along with back exercises such as cable rows and reverse flies. Bicep curls and tricep extensions finish the Thursday routine. Stretches are recommended

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    Muscular fitness portfolio

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    This document outlines a weekly muscular fitness routine that includes exercises targeting different muscle groups. The routine is split into upper and lower body workouts performed on Tuesdays and Thursdays. On Tuesdays, the focus is on lower body with exercises like box squats, leg curls, calf raises, and lunges targeting the hamstrings, quads, glutes, and calves. Core exercises like sit ups, supermans, and wall sits are also included. Thursday's workout concentrates on the upper body with chest exercises like bench press and flies, along with back exercises such as cable rows and reverse flies. Bicep curls and tricep extensions finish the Thursday routine. Stretches are recommended

    Copyright:

    © All Rights Reserved
    Download as DOCX, PDF, TXT or read online from Scribd
    Flag for inappropriate content
    10 views2 pages

    Muscular Fitness Modified

    Uploaded by

    Tymel Plummer
    This document outlines a weekly muscular fitness routine that includes exercises targeting different muscle groups. The routine is split into upper and lower body workouts performed on Tuesdays and Thursdays. On Tuesdays, the focus is on lower body with exercises like box squats, leg curls, calf raises, and lunges targeting the hamstrings, quads, glutes, and calves. Core exercises like sit ups, supermans, and wall sits are also included. Thursday's workout concentrates on the upper body with chest exercises like bench press and flies, along with back exercises such as cable rows and reverse flies. Bicep curls and tricep extensions finish the Thursday routine. Stretches are recommended

    Copyright:

    © All Rights Reserved
    Download as DOCX, PDF, TXT or read online from Scribd
    Flag for inappropriate content
    of 2

    1.

    Muscular Fitness

    Machine or Equipment Muscle Weight Sets Rep Range Days of the Week
    Put in the intended Group(s)
    order
    1. Box Squat Hamstrings, 110lbs 3 10-12 Tuesday
    (Smith Machine) Quads, and
    gluteus
    2. Leg Curl Hamstrings 95lbs 3 10-12 Tuesday
    Machine

    3. Leg Extenstion Quads 130 lbs 3 10-12 Tuesday


    Machine

    4. Calf Raises Calves BW 3 10-12 Tuesday

    5. Lunges Quads, and BW 3 12 Tuesday


    Gluteus
    6. Reverse Lower Back BW 3 12 Tuesday
    Hamstring Curls 20 lbs
    7. Weighted Step
    ups (SS)

    8. Sit Ups (SS) Core BW 3 15-20 Tuesdays

    7.Superman(SS) Core BW 3 12 Tuesday


    Wall Sits (SS)

    9. Bench Press Chest 50 lbs 3 10-12 Thursday


    (DB) (SS)

    9.Cable Row(SS) Upper Row 95 3 10-12 Thursday

    10.Fly (DB) Chest 25 3 10-12 Thursday

    11.Reverse Fly (DB) Back of 15 3 10-12 Thursday


    Shoulder
    12.Lat Pull Down Upper Back 90 3 10-12 Thursday

    14. Bicep Curls Shoulder 28 3 10-12 Thursday


    (CABLE)

    15.Tricep Extensions Bicep 28 3 10-12 Thursday


    (CABLE)
    Hamstring Stretch
    Butterfly
    Seated quad stretch
    Cobra
    Cat/camel
    Bosu Ball

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