Exercise Program

Client Name: Saiyara, Noor Trainer Name: John Keever Member Goal: Achieving a Healthy Lifestyle Through Training

Day 1 Set 1 Set 2 Set 3 Rest Day 2 Set 1 Set 2 Set 3 Day 3 (OPTIONAL DAY) Set 1 Set 2 Set 3
WARM UP WARM UP WARM UP
5-10 minute Walking Warmup 5-10 minute Walking Warmup 5-10 minute Walking Warmup
Ankle mobility stretches, do not hold Ankle mobility stretches, do not hold Ankle mobility stretches, do not hold
stretches are dynamic stretches are dynamic stretches are dynamic

WORKOUT PLAN WORKOUT PLAN WORKOUT PLAN

Dumbbell Seated Box Squats 10-15r 10-15r 10-15r 30-60s Dumbbell Seated Box Squats 10-15r 10-15r 10-15r 30-60s Dumbbell Seated Box Squats 10-15r 10-15r 10-15r 30-60s

Single Arm Dumbbell Bentover Row 15-20r 12-15r 12-15r 30-60s Single Arm Dumbbell Bentover Row 15-20r 12-15r 12-15r 30-60s Single Arm Dumbbell Bentover Row 15-20r 12-15r 12-15r 30-60s

Neutral Grip Dumbbell Shoulder Press 15-20r 12-15r 10-15r 30-60s Neutral Grip Dumbbell Shoulder Press 15-20r 12-15r 10-15r 30-60s Neutral Grip Dumbbell Shoulder Press 15-20r 12-15r 10-15r 30-60s

Barbell Rack Deadlift 10-15r 10-15r 10-15r 30-60s Barbell Rack Deadlift 10-15r 10-15r 10-15r 30-60s Barbell Rack Deadlift 10-15r 10-15r 10-15r 30-60s

Barbell Bicep Curl 15-20r 12-15r 12-15r 30-60s Barbell Bicep Curl 15-20r 12-15r 12-15r 30-60s Barbell Bicep Curl 15-20r 12-15r 12-15r 30-60s

Dumbbell Overhead Tricep Extension 15-20r 12-15r 10-15r 30-60s Dumbbell Overhead Tricep Extension 15-20r 12-15r 10-15r 30-60s Dumbbell Overhead Tricep Extension 15-20r 12-15r 10-15r 30-60s

Cooldown: Cooldown: Cooldown:

10-15 minute walk 10-15 minute walk 10-15 minute walk

Italics + Underline = Optional Italics + Underline = Optional Italics + Underline = Optional

r = reps r = reps r = reps