Student Project: Devon Heller

Strength Training 068

Goals:

The goals of my program are to improve muscular strength, muscular endurance, and

flexibility. According to what I remember from class, improving muscular strength can improve

muscular endurance. So, my program will focus on strength which should improve my

endurance. I will use ascending pyramid sets with increasing weights and decreasing reps. To

measure my abilities before and after the program, I will use timed pull-up, push-up, and sit-up

tests, sit and reach, and shoulder flexibility.

Program:

To warm up for each exercise, I will walk at a brisk pace on the treadmill or around the

gym for approximately five minutes and follow that up with some dynamic stretching to prevent

injury. For the weight training portion of my exercise, I chose to focus on chest, back, shoulders,

biceps, and triceps since I have found those to be my weaker muscles, but I also included core

workouts as well. I will superset chest and back as well as biceps and triceps, since they are

opposing muscle groups. I will be increasing the weight as the repetitions decrease, starting at 10

and ending at 3. To cool down, I will slowly walk on the treadmill or in the gym for five minutes

followed by static stretching, focusing on the muscle groups I used in my workout.

 Set 1 Set 2 Set 3
10 6 3
Deadlifts or Power Cleans
Bench Press (Bar or Machine)
Inclined Bench Press (Dumbbell)
Military Press (Machine)
Rowing (Machine)
Back Extension
Preacher Curls (Bar)
Reverse Curls (Bar)
Alternating Lateral and Front Raise (Dumbbell)
Pushdowns (Machine)
Dumbbell Kickbacks
Dips (2 sets to failure)
Push-Ups (2 sets to failure)
Pull-Ups (2 sets to failure)
Hanging Leg Raises (2 sets to failure)
or
Crunches (2 sets to failure)