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    Fitt Program

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    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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    Fitt Program

    Uploaded by

    api-533683181
    129 views5 pages
    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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    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.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    129 views5 pages

    Fitt Program

    Uploaded by

    api-533683181
    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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