DALUBHASAAN NG LUNGSOD NG LUCENA

(formerly City College of Lucena)

City Hall Annex, Isabang, Lucena City
Telephone No. (042) 797-1671

Activity #4
Direction: You need to select at least two specific body goal that will serve as one of your tasks for the entire
semester. Capture your body goal through pictures with the current measurement. Set your target body goal together
with your Professor. Research and select at least 3-5 best exercises that would target your body goal with the help of
exercise equipment. Follow the format below.

Name: Rivera, John Ivan L. Course & year: BSA 1B

PE Schedule: Thursday, 8-10 am Professor: Sir Jelf Vhon Laborte

MY FITNESS PLAN
BODY GOALS:
1. Increase Jump Vertical / Gain Leg Muscle
2. Gain Weight
Provide pictures of your body goal with measurement.
Attach here:

My plan is to stick with this workout for 1 month but increasing the Reps or Sets.
Monday Tuesday Thursday Friday Saturday Remarks

Jogging Push Up Jogging Push Up Squat 8th Weeks

Reps: 15 mins Reps: 10 Reps: 15 mins Reps: 10 Reps: 8 Remarks
Set: 1 Set: 4 Set: 1 Set: 4 Set: 3
Pogo Jumps Bicep Curls Pogo Jumps Bicep Curls Squat (Barbell) This
Reps: 8 (dumbbell) Reps: 8 (dumbbell) Reps: 8 workouts is
Set: 3 Reps:8 Set: 3 Reps:8 Set: 3
Split Squat Set: 3 Split Squat Set: 3 Lunge
to hit all part
Jumps Shoulder Press Jumps Shoulder Press (Barbell) of my body
Reps: 8 (dumbbell) Reps: 8 (dumbbell) Reps: 8 to help me to
Set: 3 Reps: 8 Set: 3 Reps: 8 Set: 3 become more
Lateral Jumps Set: 3 Lateral Jumps Set: 3 Hip Thrust athletic.
Reps: 8 Hammer Curls Reps: 8 Hammer Curls (Barbell)
Set: 3 (dumbbell) Set: 3 (dumbbell) Reps: 8
Linear Jumps Reps: 8 Linear Jumps Reps: 8 Set: 3
Reps: 8 Set: 3 Reps: 8 Set: 3 Deadlift
Set: 3 Plank Set: 3 Plank (Barbell)
Squat Jump Reps: 1 min Squat Jump Reps: 1 min Reps: 8
Reps: 8 Set: 1 Reps: 8 Set: 1 Set: 3
Set: 3 Set: 3 Calf Raises w/
Barbell
Reps: 10
Set: 3
 DALUBHASAAN NG LUNGSOD NG LUCENA
(formerly City College of Lucena)
City Hall Annex, Isabang, Lucena City
Telephone No. (042) 797-1671

Activity #4
Direction: You need to select at least two specific body goal that will serve as one of your tasks for the entire
semester. Capture your body goal through pictures with the current measurement. Set your target body goal together
with your Professor. Research and select at least 3-5 best exercises that would target your body goal with the help of
exercise equipment. Follow the format below.

Name: Rivera, John Ivan L. Course & year: BSA 1B

PE Schedule: Thursday, 8-10 am Professor: Sir Jelf Vhon Laborte

MY FITNESS PLAN
BODY GOALS:
1. Increase Jump Vertical / Gain Leg Muscle
2. Gain Weight
Provide pictures of your body goal with measurement.
Attach here:

My plan is to stick with this workout for 1 month but increasing the Reps or Sets.
Monday Tuesday Thursday Friday Saturday Remarks

Jogging Push Up Jogging Push Up Squat 9th Weeks

Reps: 15 mins Reps: 10 Reps: 15 mins Reps: 10 Reps: 10 Remarks
Set: 1 Set: 5 Set: 1 Set: 5 Set: 3
Pogo Jumps Bicep Curls Pogo Jumps Bicep Curls Squat (Barbell) It is effective
Reps: 10 (dumbbell) Reps: 10 (dumbbell) Reps: 10 and I can feel
Set: 3 Reps:10 Set: 3 Reps:10 Set: 3
Split Squat Set: 3 Split Squat Set: 3 Lunge
the increase
Jumps Shoulder Press Jumps Shoulder Press (Barbell) in athleticism
Reps: 10 (dumbbell) Reps: 10 (dumbbell) Reps: 10 when I play
Set: 3 Reps: 10 Set: 3 Reps: 10 Set: 3
Lateral Jumps Set: 3 Lateral Jumps Set: 3 Hip Thrust
Reps: 10 Hammer Curls Reps: 10 Hammer Curls (Barbell)
Set: 3 (dumbbell) Set: 3 (dumbbell) Reps: 10
Linear Jumps Reps: 10 Linear Jumps Reps: 10 Set: 3
Reps: 10 Set: 3 Reps: 10 Set: 3 Deadlift
Set: 3 Plank Set: 3 Plank (Barbell)
Squat Jump Reps: 1 min and Squat Jump Reps: 1 min and Reps: 10
Reps: 10 15 sec Reps: 10 15 sec Set: 3
Set: 3 Set: 1 Set: 3 Set: 1 Calf Raises w/
Barbell
Reps: 10
Set: 4
 DALUBHASAAN NG LUNGSOD NG LUCENA
(formerly City College of Lucena)
City Hall Annex, Isabang, Lucena City
Telephone No. (042) 797-1671

Activity #4
Direction: You need to select at least two specific body goal that will serve as one of your tasks for the entire
semester. Capture your body goal through pictures with the current measurement. Set your target body goal together
with your Professor. Research and select at least 3-5 best exercises that would target your body goal with the help of
exercise equipment. Follow the format below.

Name: Rivera, John Ivan L. Course & year: BSA 1B

PE Schedule: Thursday, 8-10 am Professor: Sir Jelf Vhon Laborte

MY FITNESS PLAN
BODY GOALS:
1. Increase Jump Vertical / Gain Leg Muscle
2. Gain Weight
Provide pictures of your body goal with measurement.
Attach here:

My plan is to stick with this workout for 1 month but increasing the Reps or Sets.
Monday Tuesday Thursday Friday Saturday Remarks

Jogging Push Up Jogging Push Up Squat 10th Weeks

Reps: 15 mins Reps: 10 Reps: 15 mins Reps: 10 Reps: 12 Remarks
Set: 1 Set: 6 Set: 1 Set: 6 Set: 3
Pogo Jumps Bicep Curls Pogo Jumps Bicep Curls Squat (Barbell) I feel exhausted
Reps: 12 (dumbbell) Reps: 12 (dumbbell) Reps: 12 after workouts
Set: 3 Reps:12 Set: 3 Reps:12 Set: 3 but I need
Split Squat Set: 3 Split Squat Set: 3 Lunge Improvements!
Jumps Shoulder Press Jumps Shoulder Press (Barbell)
Reps: 12 (dumbbell) Reps: 12 (dumbbell) Reps: 12
Set: 3 Reps: 12 Set: 3 Reps: 12 Set: 3
Lateral Jumps Set: 3 Lateral Jumps Set: 3 Hip Thrust
Reps: 12 Hammer Curls Reps: 12 Hammer Curls (Barbell)
Set: 3 (dumbbell) Set: 3 (dumbbell) Reps: 12
Linear Jumps Reps: 12 Linear Jumps Reps: 12 Set: 3
Reps: 12 Set: 3 Reps: 12 Set: 3 Deadlift
Set: 3 Plank Set: 3 Plank (Barbell)
Squat Jump Reps: 1 min and Squat Jump Reps: 1 min and Reps: 12
Reps: 12 45 sec Reps: 12 45 sec Set: 3
Set: 3 Set: 1 Set: 3 Set: 1 Calf Raises w/
Barbell
Reps: 10
Set: 5
 DALUBHASAAN NG LUNGSOD NG LUCENA
(formerly City College of Lucena)
City Hall Annex, Isabang, Lucena City
Telephone No. (042) 797-1671

Activity #4

Direction: You need to select at least two specific body goal that will serve as one of your tasks for the entire
semester. Capture your body goal through pictures with the current measurement. Set your target body goal together
with your Professor. Research and select at least 3-5 best exercises that would target your body goal with the help of
exercise equipment. Follow the format below.

Name: Rivera, John Ivan L. Course & year: BSA 1B

PE Schedule: Thursday, 8-10 am Professor: Sir Jelf Vhon Laborte

MY FITNESS PLAN
BODY GOALS:
1. Increase Jump Vertical / Gain Leg Muscle
2. Gain Weight
Provide pictures of your body goal with measurement.
Attach here:

My plan is to stick with this workout for 1 month but increasing the Reps or Sets.
Monday Tuesday Thursday Friday Saturday Remarks

Jogging Push Up Jogging Push Up Squat 11th Weeks

Reps: 15 mins Reps: 10 Reps: 15 mins Reps: 10 Reps: 12 Remarks
Set: 1 Set: 7 Set: 1 Set: 7 Set: 3
Pogo Jumps Bicep Curls Pogo Jumps Bicep Curls Squat (Barbell) Need to work
Reps: 12 (dumbbell) Reps: 12 (dumbbell) Reps: 12
Set: 3 Reps:12 Set: 3 Reps:8 Set: 3
for
Split Squat Set: 3 Split Squat Set: 3 Lunge improvements!
Jumps Shoulder Press Jumps Shoulder Press (Barbell)
Reps: 12 (dumbbell) Reps: 12 (dumbbell) Reps: 12
Set: 3 Reps: 12 Set: 3 Reps: 8 Set: 3
Lateral Jumps Set: 3 Lateral Jumps Set: 3 Hip Thrust
Reps: 12 Hammer Curls Reps: 12 Hammer Curls (Barbell)
Set: 3 (dumbbell) Set: 3 (dumbbell) Reps: 12
Linear Jumps Reps: 12 Linear Jumps Reps: 8 Set: 3
Reps: 12 Set: 3 Reps: 12 Set: 3 Deadlift
Set: 3 Plank Set: 3 Plank (Barbell)
Squat Jump Reps: 2 mins Squat Jump Reps: 1 min Reps: 12
Reps: 12 and 15 sec Reps: 10 Set: 1 Set: 3
Set: 3 Set: 1 Set: 3 Calf Raises w/
Barbell
Reps: 10
Set: 5
 DALUBHASAAN NG LUNGSOD NG LUCENA
(formerly City College of Lucena)
City Hall Annex, Isabang, Lucena City
Telephone No. (042) 797-1671

Activity #4

Direction: You need to select at least two specific body goal that will serve as one of your tasks for the entire
semester. Capture your body goal through pictures with the current measurement. Set your target body goal together
with your Professor. Research and select at least 3-5 best exercises that would target your body goal with the help of
exercise equipment. Follow the format below.

Name: Rivera, John Ivan L. Course & year: BSA 1B

PE Schedule: Thursday, 8-10 am Professor: Sir Jelf Vhon Laborte

MY FITNESS PLAN
BODY GOALS:
1. Increase Jump Vertical / Gain Leg Muscle
2. Gain Weight
Provide pictures of your body goal with measurement.
Attach here:

My plan is to stick with this workout for 1 month but increasing the Reps or Sets.
Monday Tuesday Thursday Friday Saturday Remarks

Jogging Push Up Jogging Push Up Squat 12th Weeks

Reps: 15 mins Reps: 10 Reps: 15 mins Reps: 10 Reps: 15 Remarks
Set: 1 Set: 8 Set: 1 Set: 8 Set: 3
Pogo Jumps Bicep Curls Pogo Jumps Bicep Curls Squat (Barbell) There are
Reps: 15 (dumbbell) Reps: 15 (dumbbell) Reps: 15 incoming
Set: 3 Reps:15 Set: 3 Reps:15 Set: 3
Split Squat Set: 3 Split Squat Set: 3 Lunge
inter
Jumps Shoulder Press Jumps Shoulder Press (Barbell) Baranggay in
Reps: 15 (dumbbell) Reps: 15 (dumbbell) Reps: 15 basketball so
Set: 3 Reps: 15 Set: 3 Reps: 15 Set: 3 I need to
Lateral Jumps Set: 3 Lateral Jumps Set: 3 Hip Thrust workout and
Reps: 15 Hammer Curls Reps: 15 Hammer Curls (Barbell)
Set: 3 (dumbbell) Set: 3 (dumbbell) Reps: 15
also train in
Linear Jumps Reps: 15 Linear Jumps Reps: 15 Set: 3 basketball
Reps: 15 Set: 3 Reps: 15 Set: 3 Deadlift
Set: 3 Plank Set: 3 Plank (Barbell)
Squat Jump Reps: 2 mins Squat Jump Reps: 2 mins Reps: 15
Reps: 15 and 45 sec Reps: 15 and 45 sec Set: 3
Set: 3 Set: 1 Set: 3 Set: 1 Calf Raises w/
Barbell
Reps: 10
Set: 6
DALUBHASAAN NG LUNGSOD NG LUCENA
(formerly City College of Lucena)
City Hall Annex, Isabang, Lucena City
Telephone No. (042) 797-1671