The FIT PIT Program Record Sheet
NAME:Kirsty Anderson / Program Advisor: / Re-evaluation: TODAY
Program Type: 4 Day Split Program ( 2 cardio 1 x upper RT; 1 x lower RT)
Notes:
DAY: Upper Body Resistance Training Program DAY 1
WARM UP / DATE: Start / Week 1 / Week 2 / Week 3 / Week 4 / Week 5 / Week 6
Walking on treadmill 5 min walk @ 50% / 5.5 kph / √ / √ / 5.8 kph / 6 kph / 6.2 kph
5min stretch of upper body muscle body groups / √ / √ / √ / √ / √ / √
PROGRAM: / sets / reps / Rest period / Wt / Rps / Wt / Rps / Wt / Rps / Wt / Rps / Wt / Rps / Wt / Rps
Bar Bell Bench Press / 3 / 10 / 60 secs / 25kg / 10,10,8 / 25kg / 3x10 / 27.5kg / 3 x 8 / 27.5kg / 3 x 8 / 27.5kg / 9,8,7
Assisted Chin-ups / 3 / max / 20kg / 3x 10 / 20kg / 10,10,9 / 20kg / 3 x 10 / 20kg / 12,11,10 / 20kg / 12,12,11
DB Incline Bench Press / 2 / 12 / 60 secs / 20lb / 12, 12 / 20lb / 12, 12 / 20lb / 2 x 12 / 20lb / 12,12 / 20lb / 14,12
Underhand Lat Pull down / 2 / 12 / 60lb / 2 x 12 / 60lb / 12, 12 / 60lb / 14, 12 / 70lb / 10,8 / 70lb / 10,8
DB Flyer / 2 / 15 / 45 secs / 12lb / 2 x 15 / 12lb / 2 x 15 / 12lb / 2 x 15 / 12lb / 2 x 15 / 12lb / 20,14
Machine Seated Row / 2 / 15 / 40lb / 15, 13 / 40lb / 15, 14 / 40lb / 2 x 15 / 40lb / 2 x 15 / 50lb / 12,11
DB Standing Shoulder Press / 3 / 12 / 45secs / 15lb / 3 x 12 / 15lb / 3 x 12 / 15lb / 12,10,12 / 15lb / 12,12,10 / 15lb / 3 x 12
DB Lateral Raise / 1 / 15 / 30secs / 10lb / 15 / 10lb / 15 / 10lb / 15 / 10lb / 15 / 10lb / 15
Tricep Pushdown / 2 / 10 / 45 secs / 25lb / 2 x 10 / 25lb / 2 x 10 / 25lb / 2 x 10 / 25lb / 2 x 12 / 25lb / 2 x 12
DB Hammer Bicep Curl / 2 / 10 / 12lb / 2 x 10 / 12lb / 2 x 10 / 12lb / 2 x 10 / 12lb / 2 x 12 / 12lb / 2 x 15
1 arm Tricep Extension / 2 / 15 / 45 secs / 10lb / 2 x 15 / 10lb / 2 x 15 / 10lb / 2 x 15 / 10lb / 2 x 15 / 10lb / 2 x 15
EZ Bicep Curl / 2 / 15 / 10kg / 2 x 15 / 10kg / 2 x 15 / 10kg / 2 x 15 / 10kg / 2 x 15 / 10kg / 2 x 15
COOL DOWN:
5 minutes stretching upper body muscle groups / √ / √ / √ / √ / √ / √
5 minutes Stationary Cycling at 40% - 50% Max HRR / Level 3 / Level 3 / Level 3 / Level 3 / Level 3 / Level 3
The FIT PIT Program Record Sheet
NAME:Kirsty Anderson / Program Advisor: / Re-evaluation: TODAY
Program Type: 4 Day Split Program ( 2 cardio 1 x upper RT; 1 x lower RT)
Notes:
DAY: Lower Resistance Training Program DAY 3
WARM UP / DATE: Start / Week 1 / Week 2 / Week 3 / Week 4 / Week 5 / Week 6
Walking on treadmill 5 min walk @ 50% / 5.5 kph / √ / √ / 5.8 kph / 6 kph / 6.2 kph
5min stretch of upper body muscle body groups / √ / √ / √ / √ / √ / √
PROGRAM: / sets / reps / Rest period / Wt / Rps / Wt / Rps / Wt / Rps / Wt / Rps / Wt / Rps / Wt / Rps
Dumb bell lunge / 4 / 15 / 45secs / 15lb / 4x15 / 15lb / 4x15 / 15lb / 4x15 / 20lb / 15,15,13,11 / 20lb / 15,15,15,12
45 degree leg press / 3 / 12 / 45secs / 80kg / 3x12 / 80kg / 3x12 / 80kg / 3x12 / 100kg / 3x10 / 100kg / 12,12,10
Leg extension / 3 / 15 / 45secs / 30lb / 3x15 / 30lb / 3x15 / 30lb / 3x20 / 30lb / 3x20 / 30lb / 3x20
Leg curl / 3 / 15 / 20lb / 3x15 / 20lb / 3x15 / 20lb / 3x20 / 20lb / 3x20 / 20lb / 3x20
Standing calf raise / 3 / 20 / 30secs / 60lb / 3x20 / 60lb / 3x20 / 60lb / 3x20 / 80lb / 3x15 / 80lb / 3x15
Walking on Treadmill / 20 min @ 6.5 kph on 10% gradient / √ / √ / √ / √ / √ / √
COOL DOWN:
5 minutes stretching upper body muscle groups / √ / √ / √ / √ / √ / √
5 minutes Stationary Cycling at 40% - 50% Max HRR / Level 3 / Level 3 / Level 3 / Level 3 / Level 3 / Level 3
The FIT PIT Program Record Sheet
NAME:Kirsty Anderson / Program Advisor: / Re-evaluation: TODAY
Program Type: 4 Day Split Program ( 2 cardio 1 x upper RT; 1 x lower RT)
Notes:
DAY: Cardio Training Program DAY 2
WARM UP / DATE: Start / Week 1 / Week 2 / Week 3 / Week 4 / Week 5 / Week 6
Walking on treadmill 5 min walk @ 50% / 5.5 kph / 5.8 kph / 5.8 kph / Missed Training / Missed Training / 6 kph
5min stretch of upper body muscle body groups / √ / √ / √ / Interstate / Interstate / √
PROGRAM: / sets / reps / Rest Periods / Time / HR / Time / HR / Time / HR / Time / HR / Time / HR / Time / HR
Running 25 min @ 10.2 k/h / 25min / 178 / 25min / 178 / 25min / 174
Stationary Bike 15 min @ 60% - 80% / 15min / Level 4/5 / 15min / Level 4/5 / 15min / Level 5
Swiss ball side crunch / 3 / 10 / 30 seconds / 3x10 / 3x10 / 3x10
Swiss ball straight crunch / 3 / 12 / 3x12 / 3x12 / 3x12
Alt superman / 3 / 15 / 30 secs / 3x15 / 3x15 / 3x15
COOL DOWN:
5 minutes stretching upper body muscle groups / √ / √ / √ / Missed Training / Missed Training / √
5 minutes Stationary Cycling at 40% - 50% Max HRR / Level 3 / Level 3 / Level 3 / Interstate / Interstate / Level 3
The FIT PIT Program Record Sheet
NAME:Kirsty Anderson / Program Advisor: / Re-evaluation: TODAY
Program Type: 4 Day Split Program ( 2 cardio 1 x upper RT; 1 x lower RT)
Notes:
DAY: Cardio Training Program DAY 4
WARM UP / DATE: Start / Week 1 / Week 2 / Week 3 / Week 4 / Week 5 / Week 6
Walking on treadmill 5 min walk @ 50% / 5.5 kph / Missed Training / 5.kph / kph / 6.kph / 6.3 kph
5min stretch of upper body muscle body groups / √ / Interstate / √ / √ / √
PROGRAM: / sets / reps / Rest Periods / Time / HR / Time / HR / Time / HR / Time / HR / Time / HR / Time / HR
Running 20 min @ 10.4 k/p / 20min / 180 / 25min / 179 / 20min / 176 / 20min / 174
Bike 15 min @ 65%- 85% max / 15min / Level 4/5 / 15min / Level 5 / 15min / Level 4/5 / 15min / Level 4/5
Running 15 min @ 10.2 kph / 15min / 178 / 178 / 15min / 174 / 15min / 170
COOL DOWN:
5 minutes stretching upper body muscle groups / √ / Missed Training / √ / √ / √ / √
5 minutes Stationary Cycling at 40% - 50% Max HRR / Level 3 / Interstate / Level 3 / Level 3 / Level 3 / Level 3