Exercise+Plan+sheet+week+3.docx - USF EXERCISE SCIENCE FIT...

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USF EXERCISE SCIENCE FIT PROGRAM 2018 - EXERCISE PLAN DATE: 10|9|18 SESSION #: 6 CLIENT NAME: Justin Jimenez TRAINER NAME(S): Justin Diaz, Stephen Gamble TODAY’S GOAL(S): learn proper techniques for barbell bench press. LONG-TERM GOAL(S): Reduce body fat %, be able to lift own body weight, jump higher. CHECK-IN MOOD/MOTIVATION: ___________________________________________________________ SLEEP/EAT: ____________________________________________________________________ PERCEIVED BARRIERS: ___________________________________________________________ PERCEIVED STRENGTHS/WEAKNESSES: ______________________________________________ QUESTIONS: ___________________________________________________________________ OBJECTIVES FOR TODAY: 1) Build comfort level with exercises 2) Possibly increase load not that exercises are more familiar 3) Have a productive fifth session WARM-UP ACTIVITY TIME/DIST SETS/REPS INTENSITY NOTES Elliptical 5 min low warm up Dynamic total body stretches: high knees, jumping jacks, BW squat, butt kicks, arm circles, rotator cuff warmup 3 min low warm up MUSCULAR STRENGTH/ENDURANCE TRAINING EXERCISES MUSCLE(S) TARGETED SETS/ REPS WEIGHT REST TIME NOTES Bench Press (barbell) Pectoralis major, triceps brachii 3x10 95 pounds 60 seconds T-Bar row latissimus dorsi, 3x10 65 60
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teres major, trapezius, rhomboids, posterior, deltoid
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  • Fall '15
  • Mrs.Lopez
  • Triceps brachii muscle, vastus intermedius, vastus medialis, Vastus Lateralis, Justin Jimenez

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