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Written Home Workout I. Monday Schedule - Chest and Arms Workout Exercise Counts/ Sets

This document provides a 3-day home workout schedule that focuses on different muscle groups each day. The Monday workout targets the chest and arms with exercises like pushups, triceps dips, and planks. The Wednesday workout focuses on legs with moves such as pistol squats, glute bridges, and lunges. On Fridays, the workout routine concentrates on abdominal exercises including crunches, sit-ups, and leg raises. Each workout is designed to last 20-40 minutes and provides exercise options and sets/repetitions.

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107 views1 page

Written Home Workout I. Monday Schedule - Chest and Arms Workout Exercise Counts/ Sets

This document provides a 3-day home workout schedule that focuses on different muscle groups each day. The Monday workout targets the chest and arms with exercises like pushups, triceps dips, and planks. The Wednesday workout focuses on legs with moves such as pistol squats, glute bridges, and lunges. On Fridays, the workout routine concentrates on abdominal exercises including crunches, sit-ups, and leg raises. Each workout is designed to last 20-40 minutes and provides exercise options and sets/repetitions.

Uploaded by

jayah15
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
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Download as DOCX, PDF, TXT or read online on Scribd
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Sagayo, Jay Compas Physical Education 01

BS Architecture 1 – C Finals Requirement


WRITTEN HOME WORKOUT
I. Monday Schedule – Chest and Arms Workout
Exercise Counts/ Sets
1. Inclined Push-up 15 3
2. Diamond Push-up 15 3
3. Push-up 15 3
4. Body Saw 15 2
5. Commandos 15 3
6. Triceps Box Dips 15 2
The time duration of the chest and arm exercises ranges from 20 to 40 minutes.
II. Wednesday Schedule – Legs Workout
Exercise Counts Sets
1. Pistol Squat 15 2
2. Glute Bridge 15 2
3. Donkey Kick 15 2
4. Lounge 15 3
5. Squat 15 2
6. Good Morning 15 2
The time duration for the leg exercises ranges from 20 to 30 minutes.
III. Friday Schedule – Abdomen Workout
Exercise Counts Sets
1. Crunch 12 3
2. Sit-ups 15 3
3. Mountain Climber 30 2
4. Leg raise 15 2
5. Bicycle Crunch 15 3
6. Heel Taps 15 3
The time duration for the exercises for abdomen ranges from 20 to 40 minutes.

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