1. Grade 12 Fitness Training Systems

2. Training Systems The DeLorme System:  One of the earliest weight lifting systems  Recommends using 3 sets of 12 repetitions  On each set the weight is increased but the reps stay the same.  Classified as a light to heavy system.  Draw back is that only 1 set is productive, the rest are warm-up sets.

3. The Oxford System  Also recommends using 3 sets of 10 reps  On each set the weight decreases so that 10 reps can be achieved  Classified as a Heavy to Light System

4. Pyramids  With a pyramid both the reps and the weight change on each set  As weight increases, the number of reps decreases  As weight decreases, the number of reps increases  A regular pyramid starts with the lightest weight and the highest number of reps and increases up to the heaviest weights and the fewest reps.

5. Reverse Pyramid  The same as a pyramid but starts with the heaviest weight and fewest reps, and decreases down to the lightest weight and most reps.

6. Double Pyramid  Combines a pyramid and reverse pyramid.

7. Total Body Super-Circuit  Perform each exercise for 1 set of 12 reps.  Perform the exercises n order with minimal rest between – only enough to set the next machine.  Rest for 2 – 3 minutes after circuit 1 and then proceed to circuit 2, rest for 2 – 3 and then proceed to circuit 3.

8. Circuit 1Circuit 2Circuit 3 Bench Press Lunge Leg PressLat Pull DownIncline Bench Press Lat Pull DownShoulder PressLeg Press Hamstring CurlDumbell CurlLat Pull Down Wide Grip Shoulder PressTriceps PushdownSingle Leg Machine Hamstring Curls Leg ExtensionLeg PressDumbell Lateral Raise Triceps PushdownStanding Dumbell Calf Raise Seated Calf Raise Standing Dumbell Calf Raise Leg ExtensionTriceps Extension Dumbell CurlMachine Hamstring Curls Forearm Curls Seated Calf Raise Dumbell Curl CruchesCrunchesTwisted Knee Crunches Supermans Back Extensions

9. Bench Press Machine Pec Fly Shoulder Press Lat Pulldown (Narrow Grip) Triceps Cable Pushdowns Machine Leg Press Machine Leg Extension Machine Hamstring Curls Seated Calf Raises General Circuit Perform each exercise for 2 sets of 12 reps.

10. Three Day Split Day 1Day 2Day 3 Chest and Tri’sBack and Bi’sLegs Bench PressChin upsSquat Incline Bench Press Lat Pulldown (wide grip) Leg Press Dumbell Bench Press Lat Pulldown (narrow grip) Leg Extension Dumbell Pec FlysDumbell RowStraight Leg Deatlift DipsPreacher CurlSeated Leg Curl Triceps ExtensionsDumbell CurlStanding calf Raise Triceps PushdowmsStraight Bar CurlSeated Calf Raise Abs

11. Two Day Split Day 1 – Upper BodyDay 2 – Lower Body Chest x 2Glutes Back x 2Glutes Shoulders x 2Quadriceps TrapezoidsHamstrings Biceps x 2Abductor/Adductors Triceps x 2Calf

12.  Supersets  Sport Specific Pre-season, In-season, Post-season  3 Day Workout  4 Day Workout  5 Day Workout  Women  Split Routine  Lactic Acid Training