Question

Assignment Directions:

Create your own personal training log.

Begin by designing a three day workout plan that targets a particular muscle using the exercises from the previous lesson, or some you already know. Use the principles of overload, progression, specificity and plateau, and the techniques discussed in the articles from this lesson to challenge the muscle over three workouts.

Write your three day workout plan.

Start to keep track of your personal fitness improvements on each section of the workout plan as you progress through your exercise sessions. At the end of the course you will be asked to submit parts of your fitness log to determine how well you have done with achieving your fitness goals for team sports.
Assignment Guidelines:
Be sure to include:
Equipment used
Warm-up
Sets: reps and weights
Techniques
Cardiovascular element

Answer 1

Three-Day Workout Plan for Building Upper Body Strength:

Day 1 - Chest and Triceps:

Equipment: Bench press, dumells, tricep pushdown machine

Warm-up: 10 minutes on the elliptical machine

Bench press: 3 sets x 10 reps (weight: 75% of max)

Incline dumell press: 3 sets x 10 reps (weight: 70% of max)

Dumell fly: 3 sets x 12 reps (weight: 50% of max)

Tricep pushdown: 3 sets x 10 reps (weight: 60% of max)

Overhead tricep extension: 3 sets x 10 reps (weight: 50% of max)

Cardiovascular element: 15 minutes on the rowing machine

Day 2 - Back and Biceps:

Equipment: Lat pulldown machine, cable row machine, dumells

Warm-up: 10 minutes on the stationary bike

Lat pulldown: 3 sets x 10 reps (weight: 75% of max)

Cable row: 3 sets x 12 reps (weight: 70% of max)

Dumell curl: 3 sets x 10 reps (weight: 60% of max)

Hammer curl: 3 sets x 10 reps (weight: 50% of max)

Reverse grip curl: 3 sets x 10 reps (weight: 50% of max)

Cardiovascular element: 15 minutes on the treadmill

Day 3 - Shoulders and Abs:

Equipment: Dumells, shoulder press machine, ab roller

Warm-up: 10 minutes on the stair climber

Shoulder press: 3 sets x 10 reps (weight: 75% of max)

Dumell lateral raise: 3 sets x 12 reps (weight: 70% of max)

Dumell front raise: 3 sets x 10 reps (weight: 60% of max)

Leg raise: 3 sets x 15 reps

Bicycle crunch: 3 sets x 20 reps

Plank: 3 sets x 30 seconds

Cardiovascular element: 15 minutes on the stationary bike

Note: In each workout, the weights and reps will increase gradually over the three days, according to the principle of overload and progression. Specificity will be achieved by targeting the particular muscle groups with the appropriate exercises. To prevent plateau, the workouts will include a variety of exercises and techniques to challenge the muscles in different ways.