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Muscle Strength

Muscular Fitness Program – 2 to 3 days a week (Tuesday and Thursday)
Alternate Upper Body and Lower Body Exercises. Perform a minimum of 1 to 2 sets of 12-15 repetitions of each of these exercises to the point of fatigue and exhale on the exertion to eliminate holding your breath.

  1-3 Weeks 4-6 Weeks*
Bench Press (FW/M)
Leg Extension (M)      
Lat Pull-Down (M/B)   
Leg Curl (M/B)        
Shoulder Press (FW/M)
Bicep Curls (FW/M)    
Tricep Extension (M/B)
Calf Raise (FW/M)     
Curl Ups                     
Alternate Arm/Leg Lift (F)

1 x 15
1 x 15
1 x 15
1 x 15
1 x 15
1 x 15
1 x 15
1 x 15
1 x 15
1 x 15

2 x 12
2 x 12
2 x 12
2 x 12
2 x 12
2 x 12
2 x 12
2 x 12
2 x 12
2 x 12
FW = Free Weights M = Machine B = Band F = Floor
*Increase weights = 2 ½ to 5 lbs for smaller muscle groups and 5 to 10 lbs for bigger muscle groups.

(ACSM, 2000)

 


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