Max Lee
February 8, 2013
One Week Workout Plan

Goals: While one week might seem like too short of a time to achieve a substantial workout, I feel it is still long enough to make an impact. As a lanky distance runner with a fairly high endurance and maximum heart rate, during the one week I plan on improving my strength, specifically the arms. Also being not very flexible, doing stretches multiple times a day to work on how limber my legs are would be attainable in only a week, with substantial work. For upper-body strength training (bicep curls, triceps presses, and lat pull downs,) I plan on increasing my one rep max by five pounds, and the 8-10 repetitions at 70-80 percent of the max weight (otherwise known as power lifting) by three or four pounds. By the end of the week, I also plan on being flexible enough to comfortably reach my feet without bending my legs.

The Workouts:

Flexibility Workout: 15 Minutes total, five minutes dynamic and ten minutes static. For the first five minutes, do 25 meters each of: lunges, butt-kicks, high-knees, opening and closing the gate, high kicks, calf raises, hamstring stretches, and caterpillars. For the last ten, hold each of the following stretches tomorrow for one minute: butterfly, straight leg reach (30 seconds on each leg), calf stretch (30 seconds on each leg), twisting back, shoulders (30 seconds on each arm), hamstring (30 seconds on each leg), neck, hip flexor (30 seconds on each leg), ankle (30 seconds on each leg,) then another minute on anything that still feels tight.

Strength Workout: Warm up with five minutes of cycling or running lightly on the elliptical. Stretch dynamically for 5 minutes after (lunges, butt kicks, high knees, opening and closing the gate, calf raises and hamstring stretches.) For a workout, a set consists of 10 reps of: squatting 275 lbs, calf raising 155 lbs, extending quads with 45 lbs of weight, curling hamstrings with 45 lbs of weight, chest pressing 55 lbs, shoulder pressing 55 lbs, lat pull-down with 100 lbs, bicep curls with 75 lbs, and tricep press with 50 lbs. Do three total sets. Cool down with five minutes of cycling or jogging on the elliptical light. Conclude with five minutes of static stretching (groin, hamstring, calf, quads, shoulders, and hip flexors.)

Endurance Workout: Warm up with five minutes of cycling or running lightly on the elliptical. Stretch dynamically for five minutes after (lunges, butt kicks, high knees, opening and closing the gate, calf raises and hamstring stretches.) For a workout, a set consists of sixteen reps of: squatting 200 lbs, calf raising 115 lbs, extending quads with 30 lbs of weight, curling hamstrings with 30 lbs of weight, chest pressing 40 lbs, shoulder pressing 40 lbs, lat pull-down with 75 lbs, bicep curling 55 lbs, and tricep pressing with 55 lbs. Do three total sets. Cool down with five minutes of cycling or jogging on the elliptical light. Conclude with five minutes of static stretching (groin, hamstring, calf, quads, shoulders, and hip flexors.)

Cardio Workout: Warm up with five minutes of cycling or running on the elliptical very lightly. Stretching dynamically after for five minutes (lunges, butt