PHYSICAL EDUCATION WORKOUT

ROUTINE

Task
PERFORMANCE By: Jarilla, Angelo Christiene M.
FULL BODY WORKOUT ( 1 WEEK)
4 sets each workout : Repetition is until failure to maximize muscle hypherthrophy

DAY 1
Pull ups
Push ups
Squats
Isolateral Seated dumbell press

DAY 2 - REST

DAY 3
Pull ups
Push ups
Lateral raise
Squats

DAY 4- REST

DAY 5
Pull ups
Push ups
Lateral raise
Squats

DAY 6 - REST

DAY 7
Pull ups
Push ups
Lateral raise
Squats
PHYSICAL EDUCATION WORKOUT
ROUTINE

Visual
PRESENTATION By: Jarilla, Angelo Christiene M.

PUSH UP
PULL UPS

ISOLATERAL DUMBELL PRESS

SQUAT
 PHYSICAL EDUCATION WORKOUT
ROUTINE

Workout
PRESENTATION By: Jarilla, Angelo Christiene M.

1. **Pull-ups:**
- Grip a horizontal bar with your palms facing away.
- Hang with your arms fully extended.
- Pull your body up until your chin is above the bar.
- Lower yourself back down with control.

2. **Push-ups:**
- Start in a plank position with hands slightly wider than shoulder-width.
- Lower your body until your chest nearly touches the ground.
- Push back up to the starting position.

3. **Squats:**
- Stand with feet shoulder-width apart.
- Bend your knees and lower your hips back and down.
- Keep your back straight, chest up, and knees tracking over your toes.
- Return to the starting position by pushing through your heels.

4. **Isolateral Seated Dumbbell Press:**

- Sit on a bench with a dumbbell in each hand.
- Lift the dumbbells to shoulder height, palms facing forward.
- Press one dumbbell overhead while keeping the other at shoulder height.
- Lower the pressed dumbbell and repeat on the other side.

Remember to warm up before starting your workout and maintain proper form to
prevent injuries. Adjust the difficulty based on your fitness level and gradually
increase intensity as you get stronger.