Ann Nguyen

Resistance Training Program

Goal
Type
Endurance

Sets
3

Reps
12

Rest Between
10 seconds

1. Warm up: whole body stretch starting from toes, calves, hamstring, quadriceps, abdominal, back, shoulders to neck
2. Whole body in 4 exercises
Date: 28/05/2014
04/06/2014
11/06/2014
Body Part
Muscle Group/s
Exercise
R
W
R
W
R
W
Anterior Upper Leg
Quadriceps
Squats
15
10
2kg
Posterior Upper Leg
Hamstring
Lunges
13
Lower Legs
Calf
Calf Raises
8
11
Chest
Pectoralis Major
Close Grip Chest Press
9
1kg
Push-ups
10
Mid Back
Rhomboids
Elastics
9
11
Seated Rows
8
Shoulders
Deltoids
Standing Dumbbell Press
6
2kg
Shoulder Shrugs
11
Upper Back
Trapezius
Sun Gods
15
6
2kg
Dumbbell Shrugs
6
2kg
Anterior Upper Arm
Biceps
Standing Curls
10
2kg
Posterior Upper Arm
Triceps
Dips
11
3. Specific Exercises
Core
Upper Abdominals
Crunches
10
11
14
Rectus Abdominal
Sit-ups
10
13
16
Inner Core
Plank
20s
46s
52s
-

18/06/2014
R
W
11

2kg

12

10

13

12
13

2kg
-

16
19
64s