SIXTO, CHARMELA JEAN P.

- 1BSED SCIENCE A TRAINING PROGRAM

TARGET MUSCLES

Biceps Rectus Rectus Gastrocnemius

Abdominis Femoris (Leg Triceps)

(Abs) (Thigh)

FREQUENCY  2 times/  2 times/  2 times/  Daily

week week week exercising

 6-8 times/  6-8 times/  6-8 times/  Warm up and

month month month cool down

INTENSITY  Moderate  Light  Moderate  Light to

intensity intensity intensity moderate

TIME  8-16 reps  10 minutes  8-16 reps  30 minutes

 Or 15 and and

minutes progressive progressive

and

progressiv

TYPE  Barbell  Basic  Squats  Running

curl plank  Leg Press  Hiking

 Chin up  Dead bug  Step Up  Walking

 Dips  Bird dog  Calf Raise