Weight Training Workout Plan  -  SAMPLE

Please provide the following information for your outside workouts so that I can see that you are addressing all major muscle groups .  Workouts should address
Muscular balance, strength and endurance. 

Day:  Monday (during class)
Focus:  Biceps and Triceps

Exercise / Sets / Repetitions:
1.  Flexed Arm Hang / Chin up bar                             3 sets of 15, 30 or 45 seconds
2.  Push ups / Ball                                                      3 sets of 10, 15, 0r 20 reps
3.  Bicep Curls / Exertube                                          2 sets of 10 reps
4.  Tricep Press / Exertube                                        2 sets of 10 reps
5.  Bicep Curls / DB            (Hammer curls)              3 sets of 12 reps
6.  Tricep Press/ Rope                                              3 sets of 12 reps
7.  Bicep Curls / Preacher curls                                 3 sets of 10 reps
8.  Tricep Press / Seated press (elbows inside)          3 sets of 10 reps
9.  Bicep Curls / Freedom Trainer Cable                   3 sets of 10 reps
10.Tricep Dips / Chair or Pull Up station                   3 sets of 10 reps

Day:  Tuesday (outside class) 
Foucs: Quadriceps, Hamstrings, Gastronemius, Soleus   and  Tibialis Anterior

1.  Wall Squats / Ball                                                   3 sets of 15 reps
2.  Stationary Squats                                                   3 sets of 15 reps
3.  Stationary Lunges  (R & L is one set)                     2 sets of 10 reps    
4.  Knee Extension                                                     3 sets of 10 reps
5.  Hamstring Curl (Seated)                                        3 sets of 15 reps
6.  Calf / Shin on Sled                                                3 sets of 10 reps
7.  SLED / Squat Press  (Pyramid)                             4 sets of   10, 8, 6 and 4 reps
8.  Supine Hamstring Stretch (R & L is one set)          3 sets of 30 seconds
9.  Prone Quad Stretch (R & L is one set)                  3 sets of 30 seconds

ETC…