Julio Anthony Rivera Feb.

2, 2020

Goals:
The goal for the client is to achieve musclular strengh and to slightly challenge his cardio in the proce
Friday), however, the client will perfrom cardio on Tuesdays and Thursdays. This will allow the client
while working on their strength performace in the process. Sunday's will always be a complete rest d
cardio workouts. When this schedule is completed, repeat again until workout is less challenging.

Muscle Group Exercise Amount sets/reps

Cardio Cycling / jogging 30 minutes - 1 hour
Upper Back Lat pulldowns 4 sets of 10 reps
Shoulders Seated Dumbbell Press 4 sets of 10 reps
Arms Barbell bicceps curls 3 sets of 10 reps
Chest Barbell Bench press 4 sets of 8 reps
Abdomen Sit ups 5 sets of 20 reps
Lower Back Deadlifts 3 sets of 10 reps
Thighs Leg Extensions 4 sets of 10 reps
Buttocks Squats 5 sets of 20 reps
Calves Standing Calf Raise 3 sets of 8-12 reps
Neck Neck Flexion 3 sets of 12 reps

Monday Tuesday Wednesday

Weight Traning Cardio Weight Traning

Upper Back: Lat

Chest: Barbell Bench
pulldowns - 4 sets of 10
Press - 4 sets of 8 reps
reps

Shoulders: Seated
Abdomen: Sit ups - 5
Dumbbell Press - 4 sets
Jogging: 1 hour duration sets of 20 reps
of 10 reps
- Repeat: Sprint 1
minute, Jog 5 Minute
 Jogging: 1 hour duration
- Repeat: Sprint 1
minute, Jog 5 Minute

Arms: Barbell Bench Lower Back: Deadlifts -

Press - 4 sets of 8 reps 3 sets of 10 reps
htly challenge his cardio in the process. Weight training will be consistent every other day (Monday, Wednesday,
Thursdays. This will allow the client to sustain his current cardio performance with some challenging workouts,
y's will always be a complete rest day, but the main restdays for strength are the days the client performs
until workout is less challenging.

Intesity
Mild intensity
Mild intensity
Mild intensity
Mild intensity
Mild intensity
Mild intensity
Mild intensity
Mild intensity
Mild intensity
Mild intensity
Mild intensity

Thursday Friday Saturday Sunday

Cardio Weight Traning Cardio

Thighs: Leg Extensions -

4 sets of 10 reps

Buttocks: Squats - 5 sets

Rest Day
of 20 reps Jogging: 1 hour duration
Cycling: 1 hour duration
- Repeat: Sprint 1
- Mild intensity
minute, Jog 5 Minute
 Rest Day
Jogging: 1 hour duration
Cycling: 1 hour duration
- Repeat: Sprint 1
- Mild intensity
minute, Jog 5 Minute
Calves: Standing Calf
Raise - 3 sets of 8 to 12
reps

Neck: Neck Flexion - 3

sets of 12 reps