EXERCISE PROGRAM CARD

Exercise prescription Client: Francis

Sets:3
Reps:8-12
Date: Monday
Targeted muscle group: CHEST & TRICEP

Warm up phase
Activity Time Sets/Reps
Arm rotations 30 seconds 1
Dynamic chest stretch 30 seconds 1
Doorway chest stretch 30 seconds 1

Exercises
Exercise Sets/Reps Rest
Machine chest press 4x10 30 seconds
Machine Incline chest press 3x10 30 seconds
Dumbbell Pullover 3x12 30 seconds
Chest Dips (If you cannot perform) / 3x10 45 seconds
Push Ups 3x15
Cable Chest Flies 3x10 30 seconds
Straight Bar Tricep Push Downs 4x10 20 seconds
Straight Bar Reverse Grip Tricep Push 4x10 20 seconds
Downs

Cardio
Activity Time
Jogging/Treadmill 20 minutes
EXERCISE PROGRAM CARD
Exercise prescription Client: Francis
Sets:3
Reps:8-12
Date: Tuesday
Targeted muscle group: SHOULDER

Warm up phase
Activity Time Sets/Reps
Rotator cuff 30 seconds 1
Shoulder stretch 30 seconds 1
Wall downdog 30 seconds 1

Exercises
Exercise Sets/Reps Rest
Dumbbell shoulder press 3x8 30 seconds
Barbell behind the neck press 3x8 30 seconds
Plate raises 3x12 20 seconds
Dumbbell lateral raise 3x10 20 seconds
Upright rows 3x12 30 seconds
One arm cable lateral raise 4x12 20 seconds

Cardio
Activity Time
Spin bike 20 minutes
EXERCISE PROGRAM CARD
Exercise prescription Client: Francis
Sets:3
Reps:8-12
Date: Wednesday
Targeted muscle group: BICEP&TRICEP

Warm up phase
Activity Time Sets/Reps
Arm rotations 30 seconds 1
Wrist stretch 30 seconds 1
Torso stretch 30 seconds 1

Exercises
Exercise Sets/Reps Rest
Seated Dumbbell Curls 3x10 30 seconds
Close Grip Barbell Curls 3x10 30 seconds
Tricep Extensions With Rope 3x10 30 seconds
Straight Bar Tricep Push Downs 3x10 30 seconds
Dumbbell Hammer Curls 3x12 30 seconds
One Arm Cable Push Downs 3x12 30 seconds

Cardio
Activity Time
Rowing Machine 20 minutes
EXERCISE PROGRAM CARD
Exercise prescription Client: Francis
Sets:3
Reps:8-12
Date: Thursday
Targeted muscle group: SHOULDER & CHEST

Warm up phase
Activity Time Sets/Reps
Rotator Cuff 30 seconds 1
Chest Stretch 30 seconds 1
Spine Stretch 30 seconds 1

Exercises
Exercise Sets/Reps Rest
Dumbbell Shoulder Press 3x10 30 seconds
Dumbbell Front Raises 3x12 30 seconds
Dumbbell Chest Press 3x10 30 seconds
Dumbbell Flies 3x12 30 seconds
One Arm Cable Lateral Raises 3x12 30 seconds
Cable Chest Flies 3x12 30 seconds

Cardio
Activity Time
Treadmill 20 minutes
EXERCISE PROGRAM CARD
Exercise prescription Client: Francis
Sets:3-4
Reps:8-12
Date: FRIDAY
Targeted muscle group: LEG

Warm up phase
Activity Time Sets/Reps
Thigh Stretch 30 seconds 1
Calf Stretch 30 seconds 1
Hamstring Stretch 30 seconds 1

Exercises
Exercise Sets/Reps Rest
Barbell Squats 4x8 45 seconds
Leg Press superset with Bodyweight 3x12 60 seconds
Squats
Dumbbell Lunges 3x10 45 seconds
Leg Extensions 3x10 45 seconds
Hamstring Curl 3x10 45 seconds
Calf Raises 3x12 30 seconds

Cardio will not be needed today.

EXERCISE PROGRAM CARD
Exercise prescription Client: Francis
Sets:3
Reps:8-12
Date: Saturday
Targeted muscle group: BACK

Warm up phase
Activity Time Sets/Reps
Torso Stretch 30 seconds 1
Lower Back Stretch 30 seconds 1
Spine Stretch 30 seconds 1

Exercises
Exercise Sets/Reps Rest
Bodyweight Pull Ups 3x12 30 seconds
Lat Pulldowns 3x10 30 seconds
Seated Cable Rows 3x10 30 seconds
Single Arm Dumbbell Row 3x8 30 seconds
Straight Arm pulldowns 3x10 30 seconds
Deadlifts 3x8 60 seconds

Cardio
Activity Time
Treadmill 20 minutes
EXERCISE PROGRAM CARD
Exercise prescription Client: Francis
Date: Sunday

Cardio
Activity Time
Treadmill 30 minutes