Fit Zone Essay, Research Paper

Chart Outline

These Charts provide an outline for an 8-day program (workout

every-other-day). This is an intense program and you will need to

experiment with amount of weight to use in the beginning. We suggest

planning out a 4 week program for your first cycle. This can be increased

by one or two weeks for each new cycle. We do not suggest doing a cycle

any longer than 7 or 8 weeks for any given cycle. Note: Each muscle group

is exercised once every 4 days.

Your workouts occur on days 1, 3, 5 and 7. You do not workout on days 2,

4, 6 and 8. Repeat workout 1 on day 5, workout 3 on day seven and so on.

Always strive towards increasing weight, if possible, for each succeeding

set.

Make an adequate number of charts to get through a cycle. Always start

out the cycle with a lighter weight than your 5-rep maximum. The goal is

to finish a cycle heavier than you finished your last cycle. We recommend

doing about 10 minutes of abdominal (abs) work after each workout. If you

do not have enough time to work abs, do what you can after your workout,

or work them on your off-days.

HIT – 1 (Day 1)

Bench Press (Barbell)

Set #RepetitionsWeightCompletedComments

15

25

35

45

55

65

Incline Barbell Press

Set #RepetitionsWeightCompletedComments

15

25

35

45

55

65

Seated Shoulder Press (Barbell)

Set #RepetitionsWeightCompletedComments

15

25

35

45

55

65

Lying Triceps Extension (Barbell)

Set #TricepsWeightCompletedComments

15

25

35

45

55

65

Standing Calf Raises

Set #TricepsWeightCompletedComments

110

210

310

410

510

610

Top

Proceed to HIT 2 (Day 3) Chart

Return to Exercise Outline Page

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