1. Hack Squat: 12-15 reps – three sets (60 second rest)
2. Safety Squat: 12-15 reps – three sets
3. Leg press: 12-15 reps – three sets
4. Hamstring curls: 8-10 reps – three sets
5. Ten minutes on bike
Thursday (Abs)
1.
Reverse crunch: 10-12 reps – three sets
2.
Oblique crunch: 10-12 reps – two sets
3.
Supermans: 20-25 reps – two sets
4.
Straight crunch: 20 reps – two sets
5.
Leg raises: 10 reps – two sets
Saturday (Upper body, extended cardio)
1. Warm up: Dynamic stretches
2.
Flat dumbbell bench: 15-17 reps – three sets
3.
Assisted pull-ups: 10 reps – three sets
4.
Shoulder press: 15-17 reps – three sets
5.
Seated cable row: 15-17 reps – three sets
6.
Tricep cable pushdown: 12-15 reps – three set
7.
Back extension: 30-40 reps – three set
8.
Extended cardio at 60% target heart rate (Light Jog) ten minutes
This will be the workout program that I would devise for Jaime
Summers. This workout plan is split into four mesocycles. Weeks 1-4 will
be the same, weeks 5-8 will be the same, and weeks 9-12 will be the
same. The way I devised this program is by understanding the ISSA
drawing in phase and implementing it into my r outine. I do not have the
opportunity to hands on train Ms. Summers so I had to make some
assumptions in writing out this plan. Firstly, I noticed that Ms. Summers
BMI placed her in the category of overweight. Based on her age, BMR,
and description of her lifestyle, as well as her various ailments, I made the
assumption that Ms. Summers is a quite sedentary individual whose intake
of foods is not balanced. Had I had the chance to Train Ms. Summers in
person, I would have conducted both a 12 minute running/walking
assessment, as well as a cycling test to gauge where her fitness is at.
However, I can already assume that Ms. Summers is a sedentary
individual who wants to get up and moving, which is why she has come to
a personal trainer. This is why it is my job to provide her with training. So,
understanding Ms. Summers experience in the gym made me recognize
that obviously Ms. Summers is not in pursuit of hypertrophic gains or
strength gains. She is merely trying to get healthier for herself. This is why
most of the exercises I assigned Ms. Summers fall into the aerobic
endurance rep ranges (most are in the 15-17 rep range, and almost all
exercises are bodyweight exercises or exercise performed with an assisted
machine). Furthermore, these exercises are largely generalized for large
muscle groups rather than targeting specific muscle groups (for example, I
don’t ask Ms. Summer’s to work her rear deltoids, only the medial head of
the shoulder). The chances of Ms. Summer’s accruing an injury are
extremely low, as these are all very simple exercises that are quite safe.
So long as she practices a controlled diet, Ms. Summers will burn fat.
I started off Ms. Summer’s workout regimen quite slowly. The first
mesocycle I put Ms. Summers through is two days a week, and each
workout is one set each. I understand as a personal trainer that clients
that do not have much exposure to the gym can potentially overtrain if
they start out with high intensity workouts. Rather than start of Ms.
