SAMPLE ADVANCED FITNESS PROGRAM
This individual was very fit and was looking to pass a specific standardized physical fitness test. Following is part of their training plan from their 8-week fitness program.
YOUR STRENGTH TRAINING PROGRAM SCHEDULE
Monday: Back, Biceps, and Low Back
Tuesday: Legs and Shoulders
Wednesday: Off
Thursday: Chest, Triceps, and Abdominals
Friday: Off
Saturday: Full Body
Sunday: Off
You will do a descending pyramid of 1 set of 12 reps, 1 set of 8 reps, and 1 set of 4-6 reps with the weight increasing with each set. Please note that for your abdominal and lower back exercises, do 3 sets of 10-20 repetitions. For the exercises marked with an "*", please follow the set and repetition range on the handout provided.
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MONDAYS
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TUESDAYS
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THURSDAYS
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SATURDAYS
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*Pull-Ups
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*Step-ups
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*Push-Ups
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*Step-ups
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One Arm Row
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*Jumps R/L
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Incline Flyes
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*Pull-Ups
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Lat Pulldown
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Leg Press
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Decline Flyes
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*Jumps R/L
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(Upright Row)
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*Jumps on step
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(Flat Flyes)
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*Push-Ups
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21?s
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*Jumps F/B
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Dips
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*Jumps on step
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Hammer Curls
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Squats
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DB Lying X-over Extensions
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*Sit-Ups
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Back Extensions on ball
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90 Degree w/ Shoulder Press
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*Sit-Ups
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*Jumps F/B
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Opposite Arm & Leg on ball
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Bent Over Lateral Raises
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Oblique Ball Crunches
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Plank
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(Full Can)
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Reverse Crunch with ball
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Side Plank
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(Crunches on ball)
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Hyperextensions on ball
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