Work Out Proposal

Training goal(s):

1. To be able to squat 260 lbs and to lift 155 lbs by the end of this semester.

2. To be able to jump at least 22 feet for intramural long jump event.

3. To gain more muscle weight by the end of this semester.

Exercise plan:

Day 1 (lower body heavy)

A: Squat/Leg press/Step-up – Heavy (100%)

B: 1. Bench Press/Incline – Light (85-90%)

2. Triceps and biceps exercise – Light (100%)

C: 1. Dumbbell/ Machine Row – Heavy (100%)

2. Overhead Press – Light (85-90%)

3. Lat pull down – Heavy (100%)

D: Abdominal exercise (e.g. crunch) – 3 sets of 25 reps.

Day 2 (upper body heavy)

A: 1. Squat/Leg press/Step-up/Barbell high pull – Light (100%)

2. Lunges – Heavy (100%)

B: 1. Bench Press/Incline/Dumbbell fly – Heavy (100%)

2. Triceps and biceps curl – Heavy (100%)

C: 1. Dumbbell/ Machine Row – Light (85-90%)

2. Overhead Press or seated press –Heavy (85-90%)

D: Abdominal exercise (e.g. crunch) – 3 sets of 25 reps.

Day 3

Covering day 2 plans with lower body being heavy instead of upper body.

*All the exercise will be done with 3 sets of 10 reps or 3 sets of 8 reps depend on the weight increment.

Explanation: I will spend more time for lower body training during this semester in order to increase my jumping strength with general increment of at least 5 lbs per week. I will also utilize periodization technique to achieve my goal.

Additional exercise: Playing soccer in intramural teams and does a lot of cardio training and pick up game.