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Fitt Program

This document outlines Michael Hunnicutt's FITT exercise program consisting of aerobic activity, muscular strength/hypertrophy, and flexibility/mobility exercises split over 4 days. The program includes exercises targeting different muscle groups each day such as back/biceps, chest/shoulders/triceps, legs/abs, and arms. Exercises include pushups, squats, leg extensions, curls, and more. Active stretching and foam rolling are also included for flexibility and recovery.

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140 views

Fitt Program

This document outlines Michael Hunnicutt's FITT exercise program consisting of aerobic activity, muscular strength/hypertrophy, and flexibility/mobility exercises split over 4 days. The program includes exercises targeting different muscle groups each day such as back/biceps, chest/shoulders/triceps, legs/abs, and arms. Exercises include pushups, squats, leg extensions, curls, and more. Active stretching and foam rolling are also included for flexibility and recovery.

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ASSESSMENT MATRICES 1

FITT Self Assessment

Michael Hunnicutt

Purdue Global University

EF310

09/02/2018
ASSESSMENT MATRICES 2

FITT Exercise Program

Aerobic Activity

Muscular Strength/Hypertrophy

Flexibility/Mobility

Sunday

Aerobic Activity​: 30 minutes of brisk walking on treadmill. Target heart rate is between 55 and

85 percent of maximum heart rate.

Muscular Strength​: Back/Biceps

3 sets of chin ups to failure

4 sets/ 8–10 reps of wide grip lat pull-downs (last set is a drop set to failure)

4 sets/8-10 reps dumbbell bent over rows (moderate to heavy weight)

4 sets/10-12 reps close grip seated cable rows (last set is a drop set to failure)

5 sets/15 reps dumbbell or barbell shrugs (not focusing on heavy weight but

strict form.

3 sets/10 reps alternating dumbbell curls

3 sets/10 reps dumbbell preacher curls


ASSESSMENT MATRICES 3

3 sets/10-12 cable EZ curls (5 seconds on eccentric part of the movement)

Monday

Aerobic Activity​: 30 minutes of brisk walking on treadmill. Target heart rate is between 55 and

85 percent of maximum heart rate.

Muscular Strength​: Chest/Shoulders/Triceps

4 sets/12-15 reps Cable Crossovers super-set with 10 push-ups

4 sets/8-10 reps Bench Press (moderate to heavy weight)

4 sets/10 reps incline dumbbell presses

4 giant sets/ 8-10 reps each exercise

*Arnold presses

* body weight dips

* lateral raises

* alternating front raises

* reverse dumbbell Lateral raises

* Each set includes each exercise performed consecutively to complete the set.

3 sets cable tricep press-downs (5 second eccentric added)

3 sets cable tricep kickbacks (final set is a drop set to failure)

Flexibility/Mobility;

20 minutes of full body active stretching including SMR via foam rolling.
ASSESSMENT MATRICES 4

Tuesday

Muscular Strength​: Legs/Abs

4 sets/ 10-12 reps leg extension (3 second pause at the top of the movement)

5 sets/ 8-10 barbell back squats (moderate to heavy weight)

3 sets stiff-legged deadlifts (5 second eccentric added)

4 sets lying hamstring curls (5 seconds eccentric added)

50-100 reps Hanging Leg Raises (as many sets as it takes to complete rep goal)

Flexibility/Mobility;

20 minutes of lower body active stretching including SMR via foam rolling.

Wednesday

Muscular Strength:​ Arms

4 sets/ 10-12 reps concentration curls superset with dumbbell kickbacks

4 sets/8-10 reps wide grip EZ bar curls (5 second eccentric added)

4 sets/8-10 reps close grip bench press (moderate to heavy weight)

4 sets/10-12 reps wide grip cable press-downs superset with close grip cable

curls. (This time a 5 second concentric is added to each rep)


ASSESSMENT MATRICES 5

3 set/12-15 reps rope hammer cable curls superset with rope tricep

press-downs (focus on pumping blood through the muscle to finish the workout)

Thursday

**Active Rest Day

Aerobic Activity​: 30 minutes of brisk walking on treadmill. Target heart rate is between 55 and

85 percent of maximum heart rate.

**Repeat this split the following day. This allows for each muscle group to be worked twice a

week.

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