CARTER STEVEN6 WEEKS PERSONALIZED FITNESS PROGRAM

PROFILE▪ Age: 32

▪ Weight: 94 kg

▪ Height: 178 cm

▪ Recommended ideal weight: 73-78 kg

▪ BF: 17%

▪ Prehypertension with a resting BP: 132/85

▪ Heart Rate better then average: 70

SUMMARY▪ GOALS

▪ WARM UP & STRETCH

▪ WARM UP CARDIO

▪ LOWER BODY WEIGHT CIRCUIT

▪ UPPER BODY WEIGHT CIRCUIT

▪ 10’ CARDIO

▪ 20’ CARDIO

▪ COOL DOWN & STRECH

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GOALS

Left Picture in every pair = Present Time Right Picture in every pair = Wanted Result

1) Lose 15-20 pounds.2) Increase biceps and triceps strength and size.3) Strengthen core.4) Improve cardiovascular endurance.

I. WARM UP & STRETCH

▪ Head Rotation: 10 reps to the left, 10 reps to the right;

▪ Shoulder Rotation: 10 reps in front, 10 reps backwards;

▪ Arm Rotation: 10 reps in front, 10 reps backwards;

▪ Hip Rotation: 10 reps to the left, 10 reps to the right;

▪ Knee Rotation: 10 reps to the left, 10 reps to the right;

▪ Shoulder Stretch: 10” pose each arm;

*Pressure on the right hand must be managed

▪ Triceps Stretch: 10” pose each arm;

▪ Knee raise: 10” pose each leg;

▪ Quad Stretch: 10” pose each leg;

▪ Hamstring Stretch: 2 reps 10” pose

II. WARM UP CARDIO▪ 5 minutes on the Cross Trainer, if there is any back discomfort then the medical

bike will be used;

▪ Targeted Heart Rate is 90 BPM, this can be achieved both by increasing the resistance or the rhythm;

▪ After the 9 training sessions the treadmill can be tested. If there is any back or knee discomfort then the Cross Trainer is used until muscle tonus is higher;

LOWER BODY WEIGHT CIRCUIT

Exercise/Equipment: Horizontal Leg press* Squats with dumbbells can be used after session 9

Method of use: Continue use for 20”

Recommended weight: 40% of body weight 83 lbs. * the weight should feel medium to easy

Wanted Sensation: a medium to easy effort that generates muscle burn in between second 12 and 15

Equipment Leg extension Method of use :continue use for 20”

Recommended weight: 20% of body weight 42 lbs. *the weight should feel medium to easy

Wanted Sensation : a medium to easy effort that generates muscle burn in between second 12 and 15

Equipment Hamstrings CurlsMethod of use :continue use for 20”

Recommended weight: 20% of body weight 42 lbs. *the weight should feel medium to easy

Wanted Sensation : a medium to easy effort that generates muscle burn in between second 12 and 15

Equipment Calf PressMethod of use :continue use for 20”

Recommended weight: 20% of body weight 42 lbs. *the weight should feel medium to easy

Wanted Sensation : a medium to easy effort that generates muscle burn in between second 12 and 15

Equipment Aerobic StepperMethod of use :run up and down on the stepper for 60”

Recommended intensity: 140 BPM

Wanted Sensation : a medium to easy rhythm that accelerates breathing after 40”

Rest: 1 minutes

Total circuits done: 1*after 6 training sessions increase to 2*time spend/circuit should not be over 4 mintes

LOWER BODY WEIGHT CIRCUIT20” 20” 20”

20”

60”

60”

5” 5”

5”

5”5”

5”

UPPER BODY WEIGHT CIRCUIT

Exercise/Equipment: dumbbell lateral raise

Method of use: Continue use for 20”

Recommended weight: 5% of body weight 11 lbs. * the weight should feel medium to easy

Wanted Sensation: a medium to easy effort that generates muscle burn in between second 12 and 15

Equipment Back row machineMethod of use :continue use for 20”

Recommended weight: 20% of body weight 42 lbs. *the weight should feel medium to easy

Wanted Sensation : a medium to easy effort that generates muscle burn in between second 12 and 15

Equipment Chest PressMethod of use :continue use for 20”

Recommended weight: 30% of body weight 62 lbs. *the weight should feel medium to easy

Wanted Sensation : a medium to easy effort that generates muscle burn in between second 12 and 15

Equipment Cable Triceps ExtensionsMethod of use :continue use for 20”+10” isometric at 90 degrees angle+10”continue use

Recommended weight: 10% of body weight 21 lbs. *the weight should feel medium to easy

Wanted Sensation : a medium to easy effort that generates muscle burn in between second 12 and 15 but full burn for every rep after the 10” isometric pause

Equipment: Cable Biceps Curls Method of use :continue use for 20”+10” isometric at 90 degrees angle+10”continue use

Recommended weight: 10% of body weight 21 lbs. *the weight should feel medium to easy

Wanted Sensation : a medium to easy effort that generates muscle burn in between second 12 and 15 but full burn for every rep after the 10” isometric pause

Rest: 1 minutes

Total circuits done: 1*after 6 training sessions increase to 2*time spend/circuit should not be over 4 mintes

Equipment: PlankMethod of use :continue pose for 60”

Recommended weight: bodyweight

Wanted Sensation : a medium to easy effort that generates muscle burn after second 40”.

UPPER BODY WEIGHT CIRCUIT

5” 5”

5”

5”5”5”

5”

20” 20” 20”

40”

60”

60”

40”

10’ CARDIO▪ 10 minutes on the Cross Trainer, if there is any back discomfort then the medical bike will be used;

▪ Maximum Heart Rate is 188 BPM, ( not to be achieved );

▪ Targeted Heart Rate is between 94-159

▪ After 9 training sessions the treadmill can be tested. If there is any back or knee discomfort then the Cross Trainer is used until muscle tonus is higher;

10’ CARDIO

20’ CARDIO▪ 20 minutes on the Cross Trainer, if there is any back discomfort then the medical

bike will be used;

▪ Continue running after the 10’ HIT cardio, DO NOT STOP, decrease rhythm and continue running;

▪ Targeted Heart Rate is 120 BPM, this can be achieved both by increasing the resistance or the rhythm;

▪ After 9 training sessions the treadmill can be tested. If there is any back or knee discomfort then the Cross Trainer is used until muscle tonus is higher;

I. COOL DOWN & STRETCH

▪ Shoulder Stretch: 10” pose each arm;

*Pressure on the right hand must be managed according to ROM

▪ Triceps Stretch: 10” pose each arm;

▪ Knee raise: 10” pose each leg;

▪ Quad Stretch: 10” pose each leg;

▪ Hamstring Stretch: 2 reps 10” pose