Barbara Chen

Professor Apiafi
HED 044
May 24, 2018
FITT Weekly Exercise Plan

 Split stretches (10 mins)

 Neck stretches (5 mins)
MONDAY  Biking (30 mins)
 Cool down/walk (15 mins)
 Stretch (5 mins)
TUESDAY REST
 Stretch (5 mins)
 3 x 12 reps of bicep curls with 7.5 pounds of weight
 3 x 12 reps of shoulder presses with 5 pounds of weight
 3 x 12 reps of tricep curls with 5 pounds of weight
WEDNESDAY  3 x 12 reps of sit-ups
 Stretch (5 mins)

*complete with 30 seconds of rest between each set and 1 minute of rest
between each exercise
THURSDAY REST
 Stretch (5 mins)
 3 x 8 reps of squats with 45 pounds of weight (bar with no weights)
 3 x 8 reps of leg presses with 70 pounds of weight
 3 x 8 reps of calf presses with 70 pounds of weight
FRIDAY  3 x 8 reps of lunges with 15 pounds of weight
 Stretch (5 mins)

*complete with 30 seconds of rest between each set and 1 minute of rest
between each exercise
SATURDAY REST
 Stretch (5 mins)
 3 x 10 reps of bench press with 45 pounds of weight (bar with no
weights)
 3 x 8 reps of deadlifts with 65 pounds of weight
 3 x 12 reps of rowing with 10 pounds of resistance
SUNDAY  3 x 12 reps of pushups
 3 x 5 reps of assisted pullups
 Stretch (5 mins)

*complete with 30 seconds of rest between each set and 1 minute of rest
between each exercise