Client-Assessment

Fitness Prescription

Carl’s goals are to perform better at intramural sports and bulk up his upper body. We will
focus on upper body muscle strength, endurance training, speed training and overall flexibility.
Carl does have exercise induces asthma so he will be required to keep his inhaler with him at all
times as a precaution. I will not schedule Carl specific days but will rather number his workouts
so that he can adhere them to his own weekly schedule.

All exercises can be googled or looked up on youtube.com for instructions

Day 1:

Warm up: Slow job to the rec center

3 sets, 15 reps of the following:

Push ups
Pull ups
Incline Sit ups
Bicycle crunches
Strength training: Muscle group Chest and Triceps
3 sets, 6-8 reps of the following. Increasing weight with each set:
Wide grip Flat bench chest press
Close grip flat bench chest press
Flat bench fly with dumbbells
Incline bench Cable fly
Incline dumbbell pullover
Triceps press down with cables
Overhead triceps extensions

Burn out finisher:

Push-ups to failure
Cool down: Stretch for at least 10 minutes focusing on chest.

Day 2:

Warm up: Slow jog to rec center

3 sets, 15 reps of the following:

Incline Sit ups
Bicycle crunches
Pull ups
Air squats
Strength training: Muscle Group: Legs
3 sets, 10 reps of the following. Increasing weight with each set
Bent leg dead lifts
Straight leg dead lifts
Back squat
Front squat
Hamstring curls
Leg extensions
Wide stance leg press
Regular stance leg press
Cool down: Stretching at least 10 minutes focusing on legs

Day 3:

Warm up: Slow jog to rec center

3 sets, 15 reps of the following:

Push ups
Pull ups
Incline Sit ups
Bicycle crunches
Strength training: Muscle group Back, Biceps and Shoulders
3 sets, 6-8 reps of the following, increasing weight with each set
Barbell bicep curl
Dumbbell hammer curls
Alternating dumbbell curls
Seated Shoulder Press
Dumbbell lateral raises
Cable high pulls
Lateral pull down machine
Back extensions

Burn out finisher:

Pull ups to failure
Cool down: 10 minutes of stretching focusing on whole body

Day 4:

This day is focusing on speed training. This will need to be done at a track or can be done on a
treadmill

Warm up:
 400 meter jog
100 meter side shuffle
100 meter jog
100 meter side shuffle
100 meter jog

Stretch for at least 10 minutes focusing on hip flexors, IT bands and glutes

Sprint 100 meters 10 x, walking back to the starting line each time to cool down before
next spring

Cool down:
400 meter walk

Day 5: Rest and focusing on stretching out the whole body

Day 6 and 7 can be dedicated to intramural sports. If you do not have practice or a game then
do the following workout on one of the days and rest the other:

Warm up:
3 sets, 10 reps
Air squats
High leg kicks
Walking lunges
Mountain climbers, slow and controlled
4-5 rounds of the following
20 box jumps
20 wall balls
20 push ups
10 jumping squats
Jump rope 60 seconds

Cool down: 1 mile run at incline

FITT Principle
Frequency Intensity Type Time
Aerobic 5x per week High- 1 day Warm up job to rec center As long as it
Low- 3 days Speed training takes to
Moderate- Sports complete
High-Sport
days
Muscle 4x per week High Free 60-90 mins
Strength Weight/CrossFit/Machines
Flexibility 7x per week Low Stretching 10 mins