Step #4: Plan

Muscular Strength: Beginner Example Program

Students who have not exercised regularly in the past 6 months should use beginner program.

Health and Fitness (Total Body)

Warm-up:

• Five minutes of general warm-up (walk, jog, elliptical machine, stationary bike…)
• Stretch muscle groups to be used
• Engage core (floor bridge, pelvic tilt, alternate limb point…)

Exercise	Sets	Reps	Intensity	Recovery*
1. Leg Press Fixed Machine	1-2 sets	12-15 reps	65% of 1 RM or 12-15 RM	2 min
2. Vertical Bench Fixed Machine	1-2 sets	12-15 reps	65% of 1 RM or 12-15 RM	2 min
3. Leg Curl Fixed Machine	1-2 sets	12-15 reps	65% of 1 RM or 12-15 RM	2 min
4. Lat Pull-down Fixed Machine	1-2 sets	12-15 reps	65% of 1 RM or 12-15 RM	2 min
5. Calf Raises	1-2 sets	12-15 reps	Bodyweight or 12-15 RM	2 min
6. Shoulder Press Dumbbell	1-2 sets	12-15 reps	50-60% 0f 1 RM	2 min
7. Gluteus Kick Back Fixed Machine	1-2 sets	12-15 reps	65% of 1 RM or 12-15 RM	2 min
8. Bicep Curls	1-2 sets	12-15 reps	65% of 1 RM or 12-15 RM	2 min
9. Tricep Press-down	1-2 sets	12-15 reps	65% of 1 RM or 12-15 RM	2 min
10. Leg Lifts	1-2 sets	15-20 reps	Bodyweight	2 min
11.Crunch	1-2 sets	15-20 reps	Bodyweight	2 min
12. Back Extensions Fixed Machine Or Bodyweight	1-2 sets	15-20 reps	Bodyweight Or Lighter	2 min

 

Cool-down:

• Stretch

Male students 35 years of age or older and female students 45 years of age or older should receive a doctors clearance before starting an exercise program.

Keep your workout fresh. Every six weeks pick a muscle group and change an exercise. Changing the exercise will keep your workout fresh.