H_Lovell_Assign4.docx - WRITTEN ASSIGNMENT \u2014 WEEK 4 WEEKS 1-4 \u2014 Monday Warm-up 5 minute light jog 5-10 minute dynamic warm-up Hand\/wrist

H_Lovell_Assign4.docx - WRITTEN ASSIGNMENT u2014 WEEK 4...

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WRITTEN ASSIGNMENT — WEEK 4WEEKS 1-4 —MondayWarm-up:5 minute light jog5-10 minute dynamic warm-upHand/wrist rotations (10 reps fwd/bck)Elbow rotations (10 reps fwd/bck)Shoulder rotations (10 reps fwd/bck)Knee-ups (10 reps each side)Standing trunk twists (45 seconds nonstop)Up/down jumps (45 seconds nonstop)5-10 minutes light warm-up setsExercises/Sets/Reps/Rest: Chest/Triceps/ShouldersBodybuilders can obtain higher hormonal and remodeling responses when performing compound exercises, which allows for greater muscle hypertrophy to occur. For this reason, I have chosen the following exercises:EXERCISESETSREPSRESTBench Press3-68-101-2 minutes* Incline Bench Press* Decline Bench Press3-610-121-2 minutesWeighted Dips3-610-121-2 minutesDB Flyes3-610-121-2 minutesJM Press** Close-Grip Bench Press3-68-101-2 minutesDB Military Press* Arnold Press3-68-101-2 minutesUpright Rows* DB Pullovers3-610-121-2 minutesAthlete should use a weight in the 65% -85% of their 1-RM for each exercise.Achieving optimal muscle hypertrophy has been shown when athletes use the above recommendations.Using bands and chains can provide a great amount when trying to overload the muscles.Week 1 – start by doing 3 sets and progressing every other week by adding another setWeek 2 – add more reps and progress every other week by adding more repsNOTE: * indicates exercises that should be alternated in each weekNOTE: ** indicates exercises that should only be used when trying to isolate specific muscles, use only when neededCool-down:After the workout athlete should perform post-workout body-part stretching and weight training stretches. These
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  • Fall '18
  • strength training, Physical exercise, Weight training, Bodybuilding

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