Grade 12 Fitness Training Systems
Training Systems
The DeLorme System:
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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.
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
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.
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.
Double Pyramid
 Combines
pyramid.
a pyramid and reverse
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.
Circuit 1
Circuit 2
Circuit 3
Bench Press
Bench Press
Lunge
Leg Press
Lat Pull Down
Incline Bench Press
Lat Pull Down
Shoulder Press
Leg Press
Hamstring Curl
Dumbell Curl
Lat Pull Down Wide
Grip
Shoulder Press
Triceps Pushdown
Single Leg Machine
Hamstring Curls
Leg Extension
Leg Press
Dumbell Lateral Raise
Triceps Pushdown
Standing Dumbell Calf
Raise
Seated Calf Raise
Standing Dumbell Calf
Raise
Leg Extension
Triceps Extension
Dumbell Curl
Machine Hamstring
Curls
Forearm Curls
Seated Calf Raise
Seated Calf Raise
Dumbell Curl
Cruches
Crunches
Twisted Knee Crunches
Supermans
Supermans
Back Extensions
General Circuit
Perform each exercise for 2 sets of 12 reps.
• Bench Press
• Machine Pec Fly
• Shoulder Press
• Lat Pulldown (Narrow Grip)
• Machine Leg Press
• Machine Leg Extension
• Machine Hamstring
Curls
• Triceps Cable Pushdowns • Seated Calf Raises
Three Day Split
Day 1
Day 2
Day 3
Chest and Tri’s
Back and Bi’s
Legs
Bench Press
Chin ups
Squat
Incline Bench
Press
Lat Pulldown
(wide grip)
Leg Press
Dumbell Bench
Press
Lat Pulldown
(narrow grip)
Leg Extension
Dumbell Pec Flys
Dumbell Row
Straight Leg
Deatlift
Dips
Preacher Curl
Seated Leg Curl
Triceps Extensions
Dumbell Curl
Standing calf Raise
Triceps Pushdowms
Straight Bar Curl
Seated Calf Raise
Abs
Abs
Abs
Two Day Split
Day 1 – Upper Body
Day 2 – Lower Body
Chest x 2
Glutes
Back x 2
Glutes
Shoulders x 2
Quadriceps
Trapezoids
Hamstrings
Biceps x 2
Abductor/Adductors
Triceps x 2
Calf
 Supersets
 Sport
Specific
• Pre-season, In-season, Post-season
3
Day Workout
 4 Day Workout
 5 Day Workout
 Women
 Split Routine
 Lactic Acid Training