Workout Evaluation

A detailed Summary of Workout Evaluation

In this paper I will be discusing the Exercise program that I followed for four week. This project wass asighned to Analzye your exercise program, determine what worked and what didn't, meeting your goals if you had realistic goals, and did it work why or why not. I have workout out for about four year now and have taken such a interest I got certivide for becoming a personal trainer. With this I can say I know a little about the body and about working out. With this I sat down and wrote out my work out program Monday consisted of Cheast, shoulders, calf, and Abbs. Tuesday I worked out Back, traps, and forarms. Wednesday I lifted legs; and Thuresday was biceps, triceps, forarms, and Abbs. Friday is a reapeat day, what ever I do on Monday I will reapeat it. The next week what I do on Tuesday I will do on Monday and what I did on Wednesday I will do on Tuesday and what ever I workout on Monday the week before it will now be my thurseday workout.

First of I willl anilzye my wout out rooutine starting with cheast. Well with cheast you have three partsto this muscle the upper, middle, and lower parts. You must do atleast three different excersises to acomidate these parts. Since the muscle fibers of t

he cheast are at a fourty five dergree angle you should all ways start with a fly exercise. I started out with 60 pounds getting 10 reps the next set I used 75 pounds only getting eight reps, the third set I used ninty five pound dumbells and got four reps. for this I went on to the dumbell press. with the dumbbell press I started out lifting eighty puond dumbells for ten reps. The second set we used the ninties and pushed up ten reps to. With this I knew that I had to go heavy, my ultimate goal in reps at the last set should be between six to eight so I used the one hundred pound dumbells. For the upper cheast I do a exercise called the incline press. This is a supper set, with this super set you put thityfive pound plates on each side off the bar and with ever time you lower the bar you hold it above your cheast two inch for five seconds. this allows no jerking movements and for there always to be maximum tention on the cheast. I do this exercise for three sets with my reps being between eight to ten times ever set. Last for chest you must work your lower part in a lot of gyms you will see people ignoring this part of the chest it is a key part if you want to have that big chiseled look. Decline fly's or presses, I like to alternate ever two weeks because my body gets to ous to the same thing, so I play a trick on it. With the decline fly's I start with fifty-pound dumbbells and usually get ten reps. Second set I go up ten pounds and get eight reps, on the third with eighty pounds I pushed up seven reps. I suggest that you don't do any more than four excercises per muscle group. the next body part that I work out with chest is shoulders. with shoulder I keep to te same regiment three excercises with three set to them keeping your reps between four to ten. first I start with shoulder presses or also called military press. I use twenty five pound plates to start with on both sides getting ten reps. the second set I go up to fourty five plates while getting eight reps, same for the third set. Next I go grab fourty pound dumbells and do exteentions getting ten reps on each solder. For the second set I go up ten pounds and only get eight reps on each shoulder. The last set I go up ten more pounds and I am only able to get six extentions. The last exercise that I perform for shoulders is reverse extentions starting with twenty five pound dumdbells and getting ten reps, on the second and final set I go up the regular ten pounds an

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Approximate Word count = 1660
Approximate Pages = 7 (250 words per page double spaced)

Category: Sports