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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 sets4. Hamstring curls: 8-10 reps – three sets5. Ten minutes on bike Thursday (Abs)1.Reverse crunch: 10-12 reps – three sets2.Oblique crunch: 10-12 reps – two sets3.Supermans: 20-25 reps – two sets4.Straight crunch: 20 reps – two sets5.Leg raises: 10 reps – two sets Saturday (Upper body, extended cardio)1. Warm up: Dynamic stretches2.Flat dumbbell bench: 15-17 reps – three sets3.Assisted pull-ups: 10 reps – three sets4.Shoulder press: 15-17 reps – three sets5.Seated cable row: 15-17 reps – three sets6.Tricep cable pushdown: 12-15 reps – three set7.Back extension: 30-40 reps – three set8.Extended cardio at 60% target heart rate (Light Jog) ten minutesThis 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 intakeof 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 assistedmachine). 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.