PE 12
My goal by the end of the weight training unit is to bulk up (upper body) and gain muscle that way I am stronger when playing soccer so that I am not pushed off the ball so easily.
Program Format:
I have selected a Straight set routine because I feel that it most effective. I will be doing many different exercises, the amount of reps that I will be doing for each will be between 8 and 12 and the amount of sets I will be doing is 3 because that is the suggested amount for bulking.
Selection of Exercises:
Bench Press (Dumbbell) 3 sets of 10
Lie down on your back on a bench and hold 2 dumbbells at chest level along your body, palms facing your feet.
Raise the dumbbells straight up until your elbows are close to being locked and lower them back slowly after a short pause.
Breathe out when raising the dumbbells and breathe in when lowering them back.
Incline Bench Press (Dumbbell) 3 sets of 10
Lie down on your back on an inclined bench and hold 2 dumbbells at chest level along your body, palms facing forward.
Raise the dumbbells straight up until your elbows are close to being locked and lower them back slowly after a short pause.
Breathe out when raising the dumbbells and breathe in when lowering them back.
Lying Fly (Dumbbell) 3 sets of 10
Lie down on your back on the bench and grab one dumbbell with each hand at body height, elbows just slightly arched.
Raise the dumbbells until they are side by side on top of you and slowly lower them back after a short pause.
Try to maintain the same angle in your elbows throughout.
Incline Fly (Dumbbell) 3...