HED 044 FITT Principle and Workout George Checkal

Monday Tuesday Wednesday Thursday Friday Saturday Sunday

Warm-up 10 min cardio 10 min cardio 10 min cardio 10 min cardio 10 min cardio
(low intensity) warmup warmup warmup warmup warmup
Main muscle Chest 1 hour Back 1 hour Shoulders 45 Arms 1 hour Legs 1:45 hour Bench Press
group minutes 6 –7 sets, 5 – 8
(maximal effort Bench Press, Deadlifts Barbell curls, 6 Squats 5 sets, 4 reps per set
or intensity) 6 –7 sets, 5 – 8 5 sets, 4 –9 Shoulder press to 8 sets, 6 to to 12 reps per
reps per set reps per set 4 to 6 sets, 6 to 10 reps per set set Deadlifts
15 reps per set 5 sets, 4 –9
Incline bench Bent over row, Incline Split squats, 3 reps per set
press, 5 –6 4 sets, 8 to 12 Front raises, 3 dumbbell curls, sets, 8 to 15
sets, 5 – 8 reps reps per set sets, 15 reps 5 to 7 sets, 6 to reps per set
per set per set 12 reps set
Lat pull downs, Leg Press, 5
Dumbell flyes, 4 to 6 sets, 6 to Lateral raises, 3 Tricep sets, 8 to 20
3 sets, 12 reps 15 reps per set sets, 15 reps kickbacks, 3 reps per set
per set per set sets, 10 reps
One arm per set Calf Raises, 5
Incline dumbell dumbbell row, Real deltoids, 3 sets, 12 to 25
flyes, 3 sets, 12 5 sets, 6 to 12 sets, 15 reps Skull crushers, reps per set
reps per set reps per set per set 3 to 4 sets, 10
to 16 reps per Hamstring
Pullovers, 3 Seated row, 5 Shrugs, 4 sets, set Curls, 6 sets, 12
sets, 10 reps sets, 8 to 12 10 reps per set to 20 reps per
per set reps per set Tricep rope set
pulldowns, 5
Dips, 5 sets, 6 sets, 8 to 10 Leg Extensions,
to 12 reps per reps per set 5 sets, 10 to 15
set reps per set

Abs and core 20 min 20 min 20 min 20 min

(maximal effort Varies day by Varies day by Varies day by Varies day by
or intensity) day day day day
HED 044 FITT Principle and Workout George Checkal

Cardio 30 min 30 min 40 min 30 min 6 mile run

(moderate elliptical elliptical elliptical elliptical
intensity)
Eat and Sleep

For the FITT Principle and Workout assignment, I thought my workout routine would be perfect. My workouts Monday through Friday are at
most 2 hours, never longer. Saturday, I go to the beach for an hour run and to the gym for 30 minutes to bench press and deadlift. I didn’t
include in this table, but I try to get 1 additional day of either incline or flat bench press and another day of squats. These do not have definite
days. I am trying to improve my bench press, squats and deadlifts. So, I try to bench 3 times a week, squat twice a week and deadlift twice a
week. The additional time it takes to do these exercises comes out of my time for cardio. This table is the core of my workout with slight
modification throughout the week depending on how my body feels.