Muscular Strength and Endurance
12 Week Plan
Goal 2: To get a better figure
Goal 3: To become familiar with my body and its capabilities
Objective 1: enhance knowledge of safe workouts
Objective 2: increase body coordination and stability
Objective 3: relieve stress and gain self-esteem
This program will not only increase strength and muscular endurance, it will teach you how to work out safely, and in a manor that is most beneficial to your health. It is a 3 month program, designed to prepare you to walk into any gym and feel confident to work out on your own.
Pectoralis
bench press
decline press
Push ups
Deltoids
Military press
dumbbell press
dumbbell raise (side)
Dumbbell raise (front)
Upright row
Shrugs
Bicep brachii
arm curl
reverse arm curl
dumbbell curl
hammer curl
tricep
tricep extension
dips
tricep press
Close hand push up
Seated press
Latisimus dorsi
dumbbell row
seated row
lat pull down
wide grip pull ups
Abdominal
crunches
side crunches
leg raises
sit ups
Front bridge
side bridge
Gluteus
lunges
squats
leg press
Calves
calve raises
toe press
Quadriceps
leg extension
lunges
Hamstrings
squats
leg curls
Forearms
reverse dumbbell curl
wrist curl
reverse arm curl
Initial Stage
week 1
Day 1: become familiar with the gym, learn names and actions of machines.
Day 2: no work- out
Day 3: try every bicep and tricep exrcise to establish a comfortable weight
Day 4: no work-out
Day 5: try every pectoralis and latisimus exercise to establish a comfortable weitght.
Day 6: no work out
Day 7: try every deltoid and abdominal exercise to establish a comfortable weight
week 2
Day 1:no work out
Day 2: try every gluts, calve, hamstring and quadriceps work out to establish a comfortable weight.
Day 3 no work out.
Day 4: 2 sets, 8 reps of every pec, biceps, tricep, and lat exercise at a comfortable weight.
Day 5: no work-out
Day 6: 2 sets, 8 reps of every deltoid, ab, forearm and calve exercise at a comfortable weight
Day 7: no work out.
week 3
Day 1: 2 sets 8 reps of every hamstring, quad, and glute exercise at a comfortable weight.
Day 2: write down the weight of each machine that you would feel comfortable doing 2 sets of 10 to 12 reps
Day 3: 2 sets of 10 reps on every biceps, tricep, deltoid and latisimus exercise.
Day 4: no work out
Day 5: 2 sets of 10 reps on every pec, ab, and low back exercise.
Day 6: no work out
Day 7: 2 sets of 10 to 12 reps on every hamstring, calve, glute and quad exercise.
week 4
Day 1: write down a weight that you would feel comfortable doing 3 sets, of 8 -12 reps, and plan work out.
Day 2: 3 sets of 8 – 12 reps on 2 exercises for every muscle at comfortable weight.
Day 3: rest and recover
Day 4: 3 sets of 8 – 12 reps on every biceps, tricep, pec and lat exercise, at moderate weight
Day 5: no work out
Day 6; 3 sets of 8 – 12 reps on every quad, glute, clave and hamstring exercise, at a moderate weight.
Day 7: do a few abdominal exercises at home.
Improvement Stage
week 5
Day 1: write down a weight for every weight that you think you cold do 10 times but not 12
Day 2: choose two workouts for each muscle and preform 3 sets of 8 reps at the new weight.
Day 3: no work out
Day 4: choose a different 2 work outs for every muscle and preform 3 sets of 8 reps at the new weight.
Day 5: look over chosen weights and make any necessary changes.
Day 6: 2 sets of 10 reps at new weight, on every pec, lat, biceps and tricep exercise.
Day 7: 2 sets of 10 reps at new weight, on every glut, calve, hamstring quad, ab and deltoid exercise.
week 6:
Day 1: no work out
Day 2: 3 sets of 8 – 12 reps on 2 exercises for each muscle group.
Day 3: review weights and make any changes
Day 4: 3 sets of 8-12 reps on every pec, lat, deltoid and forearm exercise
Day 5: no work out
Day 6: 3 sets of 8-12 reps on every ab, glute, calve, quad and hamstring exercise
Day 7: no work out
week 7:
Day 1: 3 sets of 10-12 reps on 2 exercises for each muscle group
Day 2: no work out
Day 3: 3 sets of 10-12 reps on 2 different exercises for each muscle gruop
Day 4: no work out
Day 5: 3 sets of 10 – 12 reps on any exercise that you want
Day 6: no work out
Day 7: begin to think about adding more weight to your work out.
week 8:
Day 1: 3 sets of 10-12 reps on every glute, calve, hamstring and quad exercise
Day 2 no work out
Day 3: 3 sets of 10-12 reps on every pec, bicep, tricep, and lat exercise
Day 4: no work out
Day 5: 3 sets of 10-12 reps on every deltoid, ab, low back and forearm exercise
Day 6: no work out
Day 7: experiment around the weight room, look for new ways to exercise, and for areas where you are ready to increase work load.
week 9:
Day 1: no work out
Day 2: 2 sets of 8-10 reps at a weight that you could not do 12 reps. on 2 exercises for every muscle group.
Day 3 no work ou
Day 4: 2 sets of 8-10 reps at a weight that you could not do 12 reps. on 2 exercises for every muscle group.
Day 5: no work out
Day 6: 3 sets of 8-12 reps on any exercises of your choice
Day 7: no work out
week 10
Day 1: 3 sets of 8-12 reps, at new weight, on every biceps, tricep pec, and lat exercise
Day 2: no work out
Day 3: 3 sets of 8-12 reps, at new weight, on every deltoid, ab and forearm exercise.
Day 4: no work out
Day 5: 3 sets of 8-12 reps, at new weight, on every glute, calve, quad and hamstring exercise.
Day 6: no work out
Day 7: 2 sets of 10 reps on 2 exercises for every muscle group
week 11
Day 1: no work out
Day 2: 3 sets of 10-12 reps on 2 exercises for every muscle group
Day 3: no work out
Day 4: experiment around the weight room, look for new exercises. Also look for any areas where you are ready to increase weigh, and make adjustments
Day 5: no work out
Day 6: 2 sets of 8-12 reps on any new exercises found, and any exercises that you increased weight on.
Day 7: no work out
week 12
Day 1: 3 sets of 10 reps at new weight, for every quad, hamstring, calve and glute exercise :
Day 2: 3 sets of 10 reps at new weight, for every biceps, trice, pec and lat exercise
Day 3: no work out
Day 4: 2 sets of 10-12 reps at new weight, for 2 exercises for every muscle group
Day 5: no work out
Day 6: 3 sets of 10 reps at new weight, every deltoid, ab and forearm exercise.
Day 7: no work out.
Continue to repeat these patterns and stages of progression until you have reached your desired goals. Once you become satisfied with you muscular strength and endurance, you can go into maintenance mode. Working out 3- 4 times a week, using 3 sets of 8 – 12 reps. Do not forget to occasionally experiment around the weight room, looking for new exercises, and areas that you can improve on. Make adjustments frequently to keep your work out interesting.
standing leg curls
Goal 1: To become strong enough to preform daily activities without muscle soreness.
