Plan for the Semester (student example)

first day on program

Sep 16, 2016

meet with your peers and get max reps for weights and discuss​ your goals for this class

Day 1

Sep 17, 2016

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

Sep 18, 2016

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

Sep 19, 2016

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

Sep 20, 2016

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

Sep 21, 2016

rest all muscle groups

final day in class

Oct 19, 2016

find your max reps, they should have improved by at least 10%