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first day on program
meet with your peers and get max reps for weights and discuss your goals for this class -
Day 1
1)start with running half a mile, shouldn't take more than 10mins.
2)move to the leg press and do three sets of ten with a weight of 55, leave a 30-45 second rest between each set
3)move to the leg extenstion, 3 sets of 10 with a weight of 25 -
Day 2
Arm day: start with chest press- 3 set of 10 reps at 25 pounds
bench press- 3 sets of 10 reps at 20 pounds
bicep curl- 3 sets of 10 reps at 10 pounds -
Day 3
cardio: run a mile in under ten minutes, 1.5 minute rest, jump rope for fifteen minutes, 1.5 minute rest, suicides for 8 minutes 1.5 minute rest, slow jog/speed walk for remander ten minutes -
Day 4
core: 3 sets of 15 Russian twists, 3 sets of 20 leg raises, 3 sets of 20 crunches, 3 sets of 45 second center planks, 3 sets of 30 second left side planks, 3 sets of 30 second right side planks -
Day 5
rest all muscle groups -
final day in class
find your max reps, they should have improved by at least 10%