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