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Basic RoutinesGrade 12 Fitness Training Systems
Basic RoutinesTraining Systems
The DeLorme System:
One of the earliest weight lifting systems Recommends using 3 sets of 12 repetitions On each set the weight is increased but the reps
stay the same. Classified as a light to heavy system. Draw back is that only 1 set is productive, the rest
are warm-up sets.
Basic Routines
The Oxford System
Also recommends using 3 sets of 10 reps
On each set the weight decreases so that 10 reps can be achieved
Classified as a Heavy to Light System
Basic RoutinesPyramids
With a pyramid both the reps and the weight change on each set
As weight increases, the number of reps decreases
As weight decreases, the number of reps increases
A regular pyramid starts with the lightest weight and the highest number of reps and increases up to the heaviest weights and the fewest reps.
Basic Routines
Reverse Pyramid
The same as a pyramid but starts with the heaviest weight and fewest reps, and decreases down to the lightest weight and most reps.
Basic Routine
Double Pyramid
Combines a pyramid and reverse pyramid.
Basic Routines
Total Body Super-Circuit Perform each exercise for 1 set of 12
reps. Perform the exercises n order with
minimal rest between – only enough to set the next machine.
Rest for 2 – 3 minutes after circuit 1 and then proceed to circuit 2, rest for 2 – 3 and then proceed to circuit 3.
Circuit 1 Circuit 2 Circuit 3
Bench Press Bench Press Lunge
Leg Press Lat Pull Down Incline Bench Press
Lat Pull Down Shoulder Press Leg Press
Hamstring Curl Dumbell Curl Lat Pull Down Wide Grip
Shoulder Press Triceps Pushdown Single Leg Machine Hamstring Curls
Leg Extension Leg Press Dumbell Lateral Raise
Triceps Pushdown Standing Dumbell Calf Raise
Seated Calf Raise
Standing Dumbell Calf Raise
Leg Extension Triceps Extension
Dumbell Curl Machine Hamstring Curls
Forearm Curls
Seated Calf Raise Seated Calf Raise Dumbell Curl
Cruches Crunches Twisted Knee Crunches
Supermans Supermans Back Extensions
Basic Routines
• Bench Press• Machine Pec Fly• Shoulder Press• Lat Pulldown (Narrow Grip)
• Triceps Cable Pushdowns
• Machine Leg Press• Machine Leg
Extension• Machine Hamstring
Curls• Seated Calf Raises
General Circuit
Perform each exercise for 2 sets of 12 reps.
Basic RoutinesThree Day Split
Day 1 Day 2 Day 3
Chest and Tri’s Back and Bi’s Legs
Bench Press Chin ups Squat
Incline Bench Press
Lat Pulldown (wide grip)
Leg Press
Dumbell Bench Press
Lat Pulldown (narrow grip)
Leg Extension
Dumbell Pec Flys Dumbell Row Straight Leg Deatlift
Dips Preacher Curl Seated Leg Curl
Triceps Extensions
Dumbell Curl Standing calf Raise
Triceps Pushdowms
Straight Bar Curl Seated Calf Raise
Abs Abs Abs
Basic Routines
Two Day Split
Day 1 – Upper Body Day 2 – Lower Body
Chest x 2 Glutes
Back x 2 Glutes
Shoulders x 2 Quadriceps
Trapezoids Hamstrings
Biceps x 2 Abductor/Adductors
Triceps x 2 Calf
Other Types of Routines Supersets Sport Specific
• Pre-season, In-season, Post-season 3 Day Workout 4 Day Workout 5 Day Workout Women Split Routine Lactic Acid Training
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