Justine Del Rosario

Professor Moore
Health 044
October 4, 2015
DAYS OF THE
WEEK
MONDAY

EXERCISE

REPS

Muscular Fitness
- Bicep curls
- Assisted pull
ups

One min rest between

each set of 12 reps
3 Sets total

TUESDAY
WEDNESDAY

REST DAY
Cardiorespiratory
Endurance &
Flexibility
- Run or jog
- Yoga poses

REST DAY
30 min cardio
10-30 seconds per
stretch, 2 times

THURSDAY

Muscular Fitness
One min rest between
- Barbell squats each set of 12 reps
- Leg extensions 3 Sets total
- Leg curls
- Dumbbell
lunges

FRIDAY
SATURDAY

REST DAY
Cardiorespiratory
Endurance &
Flexibility
- Stationary
bike

REST DAY
30 min cardio
10-30 seconds per
stretch, 2 times

DESCRIPTION
-

holding
dumbbell,
palms facing
forward,
slowly bend at
the elbows and
bring down
- On assisted
pull up
machine, kneel
on pad and
pull up on bar
REST DAY
- running or
jogging on
moderate to
advanced
personal speed
- stretch arms,
legs
- Holding
barbell over
shoulders and
squat with legs
shoulder width
apart
- Leg extensions
and leg curls
on machines
- With
dumbbells in
each hand,
lunge
REST DAY
- Biking on
stationary bike
for moderate
speed
- Reach for toes

SUNDAY

Yoga poses

Muscular Fitness
One min rest between
- Lat pull downs sets of 15 reps, 3 sets
- Tricep dips

while seated
on the ground
-

on lat pull
down
machine, use
back to pull
weight down
with feet on
the ground
place hands
behind on
stool or chair
and bend
elbows,
straighten and
repeat