Exercise Plan

Week #1
Workout 1
1. Warm up: Jog on treadmill 15 mins @ a Heart Rate of 150 bpm
2. Weighted Walking lunges: Sets 3, Reps 10, 50% 1RM
3. Triceps dips: Sets 3, Reps 10, 50% 1RM
4. Push ups: Sets 4, Reps 10, 50% 1RM
5. Medicine ball sit ups: Sets 3, Reps 12, 60% 1RM
6. Russian twists: Sets 4, Reps 12, 60% 1RM
7. Mountain clumbers:1 min @ HR of 177 bpm, 3 sets
Take 30 sec rest after each exercise set.
Workout 2
1. Warm up: Walk/jog on treadmill 30 mins @ a HR of 150 bpm
2. One legged leg press: Sets 4, Reps 12, 60% 1RM
3. Sumo squat with dumbbell: Sets 4, Reps 12, 60% 1RM
4. Assisted pull up: Sets 4, Reps 12, 60% 1RM
5. Dumbbell chest press: Sets 4, Reps 10, 60% 1RM
6. Bent over dumbbell row: Sets 4, Reps 10, 60% 1RM
7. Shoulder press: Sets 4, Reps 10, 60% 1RM
Take 30 sec rest after each exercise set.
Workout 3
1. Kettle bell swings: Sets 4, Reps 12, 60% 1RM
2. Kettle bell step ups with kick backs: Sets 4, Reps 12, 65% 1RM
3. Abductor machine: Sets 4, Reps 12, 65% 1RM
4. Adductor machine: Sets 4, Reps 12, 65% 1RM
5. Overhead triceps extensions: Sets 4, Reps 12, 60% 1RM
6. Dumbbell bicep curls: Sets 4, Reps 12, 60% 1RM
7. Burn out: Push ups: Sets 4, Reps 12, 60% 1RM. No rests in between sets
Take 30 sec rest after each set of exercise except push ups.

Week 2
Workout #1
1. Warm up: Cycle on bike 30 mins @ HR of 150 bpm
2. Hack squats: Sets 4, Reps 12, 60% 1RM
3. Dumbbell curtsy lunges: Sets 3, Reps 10, 50% 1RM
4. Bulgarian split squat: Sets 3, Reps 10, 60% 1RM
5. Glute kick back: Sets 4, Reps 12, 60% 1RM
6. Incline chest press: Sets 4, Reps 12, 60% 1RM
7. Dumbbell Lateral flys: Sets 4, Reps 12, 60% 1RM
Take 30 sec rest after each exercise set.
Workout #2
1. Weighted walking lunges: Sets 4, Reps 10, 60% 1RM
2. Kettle Bell Squats: Sets 4, Reps 12, 60% 1RM
3. Chest press with dumbbells: Set 4, reps 10, 60% 1RM
4. Bicep Curls with dumbbells: Set 4, reps 10, 60% 1RM
5. Overhead triceps extensions: Set 4, reps 12, 60% 1RM
 6. Cable triceps pull downs: Set 4, reps 12, 60% 1RM
7. Lat cable pull downs: Set 4, reps 12, 60% 1RM
Take 30 sec rest after each exercise set.

Workout # 3
1. Warm up: Walk/ jog on treadmill 30 mins @ HR of 150 bpm
2. Squat jumps: 3 sets for 1 min. Take 1 min rest after each set.
3. Dumbbell deadlift: Set 4, reps 10, 60% 1RM
4. Hamstring pull throughs: Set 4, reps 12, 60% 1RM
5. Assisted pull ups: Set 4, reps 12, 60% 1RM
6. Chest flys: Set 3, reps 10, 60% 1RM
7. Pec deck machine: Set 3, reps 10, 60% 1RM
Take 30 sec rest after each set of exercise. Except squat jumps. It will be 1 min rest
after each squat jump set

Week 3
Workout #1
1. Warm up: Cycle on Bike for 30 mins @ HR of 150 bpm
2. Sumo deadlift: Sets 4, Reps 10, 60% 1RM
3. Weighted hip thrust: Sets 4, Reps 10, 60% 1RM
4. Incline leg press: Sets 4, Reps 10, 60% 1RM
5. Bench press: Sets 4, Reps 10, 60% 1RM
6. Bent over barbell row: Sets 4, Reps 12, 60% 1RM
7. Skull crushers: Sets 4, Reps 12, 60% 1RM
Take 30 sec rest after each exercise set.
Workout #2
1. Deadlift: Sets 4, Reps 12, 60% 1RM
2. Stationary weighted lunges: Sets 4, Reps 12, 60% 1RM
3. Barbell bicep curls: Sets 4, Reps 12, 60% 1RM
4. Incline chest press: Sets 4, Reps 12, 60% 1RM
5. Cross over hammer curl: Sets 4, Reps 12, 60% 1RM
6. Leg extensions: Sets 4, Reps 12, 60% 1RM
7. Calf raises: Sets 4, Reps 12, 60% 1RM
Take 30 sec rest after each exercise set.

Workout #3
1. Warm up: Walk on treadmill for 15 min @ HR of 150 bpm
2. Barbell lat row: Sets 4, Reps 12, 60% 1RM
3. Barbell bicep curls: Sets 4, Reps 12, 60% 1RM
4. Overhead tricep extensions: Sets 4, Reps 12, 60% 1RM
5. Chest flys: Sets 4, Reps 12, 60% 1RM
6. Peck deck machine: Sets 4, Reps 12, 60% 1RM
7. Lat cable pull downs: Sets 4, Reps 12, 60% 1RM
Take 30 sec rest after each exercise set.
 Elizabeth Mendoza
KINE 4300
May 1, 2018
Risk Evaluation
Client #1 is a 23-year-old man who was very active in high school and participated in the
cross country team. Once he graduated he did not remain physically active but luckily has not
developed any nutritional or metabolic concerns. He has not been diagnosed with high blood
pressure, high cholesterol or diabetes. Unfortunately, Client #1’s father died at the the age of 58
of a heart attack. Client #1 does not have a record of smoking but his BMI did show that he was
over weight. However, his hip to waist ratio showed that he had an average measurement. Client
#1 is a low risk client due to the fact that the only alarming factor from his Health History
Questionnaire is his father’s death. Even though his BMI did show that he was overweight his
waist to hip ratio was average.
Aerobic Exercise Prescription:
If the client misses training he is still responsible for at least 30 mins of cardio with a
heart rate of 177 bpm. If client attends each training sessions he can still do 15 mins of cardio on
days he does not met with instructor. Client is meant to maintain a heart rate of 150 bpm on these
15 min cardio sessions.

Based on the Karvonen Equation:

Target HR = resting HR + ( X% × HR reserve )
HR reserve = HR max — HR rest
The HR reserve of the client would be: 197 bpm – 64 bpm = 133bpm

If the client works at a moderate intensity of 65% his Target HR will be 150 bpm.
Target HR= 64bpm + (.65 * 133bpm)
= 150 bpm

For a high intensity of 85% his Target HR will be 177 bpm.

Target HR= 64 bpm + (.85 * 133bpm)
= 177 bpm

SMART Goals
1. Have client complete 150 minutes of cardio a week.
2. Improve client’s BMI by losing at least 5 lbs.
3. Have client come in for training at least 3 days out of the week.