For Lindy Bridges, a 20-year-old paraplegic male seeking to gain muscle mass, this 8-week workout plan focuses on upper body exercises like bench press, military press, pull ups, and exercises to improve flexibility. Most tests of strength and muscular endurance put Lindy well above average for his age and sex. The plan aims to help Lindy safely gain muscle in his upper body and meet his goal through progressive overload of weights and repetitions over the 8 weeks.

1. Daijia Ruffin
8 Week Workout Plan
Client’s name: Lindy Bridges

2. 2
Table of Contents:
My client’s name is Lindy Bridges he is 6’0 foot 165 pounds. He is 20 years old
and he is also a paraplegic from hips down. His specific goalwas to gain muscle
mass since he can’t gain weight in his legs I have put together aplan to strictly
works onarms and stretches that willkeep him limber and protectedfrom
pulling anything upper body but also gaining as muchmass as he canin his 8-
weekplan. Most of the labs we did as a class he could not do because ofhis
disability and there weren’t alot of alternatives so the labs he coulddo are in
here that we have done thus far.

3. 3
Physical assessment
Lindy’s 1RMis 225lbs. In our plank test lindy held his for 7 minutes and 43
seconds. My partner’s muscular andstrengthtestingwas higher than most
students. In the pushup test my partner scoreda36. Whichis excellent ofthe
fitness category for the pushups basedon age and sex. In the curl up test he
also testedvery high completing70curlup’s accordingto the table in 4.12 he is
wellabove average in the age of men20-29. In the flexibility test we did the sit
and reachLindy scoredabove 40whichis excellent inhis first trail. We didn’t
have to do the secondtrail because he clearedthe whole boardin the first trail.
Lindy’s BMI 22.4 whichaccording to the assessing body mass index and body
compositionassessment lab in6.1 he is considerednormal. He has 9.3% body
fat. He is in a goodrange for recommendedbody fat for males.
Summary:
For Lindy’s disability he is well above the normalaverage for a male for
multiple test. Withthis 8-weekprogram I’m sure that lindy will be able to meet
his goal of gaining more muscle mass inhis arms and chest.

4. 4
WK 1 MONDAY TUESDAY
Clean Push press
wt reps wt reps
85 1 x 3 130 1x3
95 1 x 3 140 2x3
110 1 x 3 150 3x3
S/S BOB 4 Ways : 20 reps each
S/S Rot.Cuff : Y,T,L x 15 reps w/Plate S/S Rot.Cuff : Y,T,L x 15 reps
BENCH PRESS DB INCLINE PRESS
wt reps wt reps
145 1 x 8 30 3 x 5
165 1 x 6
170 1 x 4
S/S ABS. : Sit ups ,Leg Raises,Side to side x 15 reps
Military Press
wt reps
50 3 x 5
Pull Ups: 25
UPRIGHT ROW 3 WAYS SHOULDER
wt reps wt reps
40 lbs 2 x 10 20 2 x 10
Bench Dips: 2 x 10 Lat. Pulldown: 2 x 10 reps
WK 2 MONDAY TUESDAY
Clean Push press
wt reps wt reps
110 1 x 3 135 1 x 3
125 1 x 3 145 2 x 3
135 1 x 3 155 3x3
Lat 4 Ways : 20 reps each
wt reps
150 3 x 3
Rot.Cuff : Y,T,L x 15 reps w/Plate Rot.Cuff : Y,T,L x 15 reps
BENCH PRESS DB INCLINE PRESS
wt reps wt reps
170 1 x 8 40 3 x 5
175 1 x 6
180 1 x 4

5. 5
Military Press
wt reps
60 3 x 5
Pull Ups: 4 x 6
UPRIGHT ROW 3 WAYS SHOULDER
wt reps wt reps
60 2 x 10 25 2 x 10
Bench Dips: 2 x 10 S/S Lat. Pulldown: 2 x 10 reps
WK 3 MONDAY TUESDAY
Clean Push press
wt reps wt reps
135 1 x 3 140 1x3
145 1 x 3 150 2x3
160 1 x 3 160 3x3
S/S BOB 4 Ways : 20 reps each
S/S Rot.Cuff : Y,T,L x 15 reps w/Plate S/S Rot.Cuff : Y,T,L x 15 reps
BENCH PRESS DB INCLINE PRESS
wt reps wt reps
180 1 x 6 40 3 x 5
190 1 x 4 3x5
200 1 x 2 3x5
Military Press
wt reps
70 3 x 5
Pull Ups: 25
UPRIGHT ROW 3 WAYS SHOULDER
wt reps wt reps
80 2 x 10 25 2 x 10
Bench Dips: 2 x 10 Lat. Pulldown: 2 x 10 reps
WK 4 MONDAY TUESDAY
Clean Push press
wt reps wt reps
210 1 x 3 145 1 x 3
215 1 x 3 155 2 x 3
220 1 x 3 165 3x3
Lat 4 Ways : 20 reps each

6. 6
Rot.Cuff : Y,T,L x 15 reps w/Plate Rot.Cuff : Y,T,L x 15 reps
BENCH PRESS DB INCLINE PRESS
wt reps wt reps
220 1 x 3 50 3 x 5
225 1 x 2
230 1 x 1
ABS. : Sit ups crunches,Side to side x 15 reps
Military Press
wt reps
80 3 x 5
Pull Ups: 4 x 6
UPRIGHT ROW 3 WAYS SHOULDER
wt reps wt reps
80 2 x 10 25 2 x 10
Bench Dips: 2 x 10 S/S Lat. Pulldown: 2 x 10 reps
WK 5 MONDAY TUESDAY
Clean Push press
wt reps wt reps
190 1 x 3 160 1x3
195 1 x 3 170 2x3
200 1 x 3 180 3x3
S/S BOB 4 Ways : 20 reps each
S/S Rot.Cuff : Y,T,L x 15 reps w/Plate S/S Rot.Cuff : Y,T,L x 15 reps
BENCH PRESS DB INCLINE PRESS
wt reps wt reps
230 1 x 3 50 3 x 5
240 1 x 2
250 1 x 1
S/S ABS. : Sit ups ,Leg Raises,Side to side x 15 reps
Military Press
wt reps
90 3 x 5
Pull Ups: 25
UPRIGHT ROW 3 WAYS SHOULDER

7. 7
wt reps wt reps
90 2 x 10 30 2 x 10
Bench Dips: 2 x 10 Lat. Pulldown: 2 x 10 reps
WK 6 MONDAY TUESDAY
Clean Push press
wt reps wt reps
200 1 x 3 165 1 x 3
215 1 x 3 175 2 x 3
220 1 x 3 185 3x3
Lat 4 Ways : 20 reps each
wt reps
150 3 x 3
Rot.Cuff : Y,T,L x 15 reps w/Plate Rot.Cuff : Y,T,L x 15 reps
BENCH PRESS DB INCLINE PRESS
wt reps wt reps
240 1 x 3 55 3 x 5
245 1 x 2
250 1x 1
ABS. : Sit ups crunches,Side to side x 15 reps
Military Press
wt reps
100 3 x 5
Pull Ups: 4 x 6
UPRIGHT ROW 3 WAYS SHOULDER
wt reps wt reps
90 2 x 10 30 2 x 10
Bench Dips: 2 x 10 S/S Lat. Pulldown: 2 x 10 reps
WK 7 MONDAY TUESDAY
Clean Push press
wt reps wt reps
220 1 x 3 170 1x3
225 1 x 3 180 2x3
240 1 x 3 190 3x3

8. 8
S/S BOB 4 Ways : 20 reps each
S/S Rot.Cuff : Y,T,L x 15 reps w/Plate S/S Rot.Cuff : Y,T,L x 15 reps
BENCH PRESS DB INCLINE PRESS
wt reps wt reps
250 1 x 3 55 3 x 5
255 1 x 2 3x5
260 1 x 1 3x5
S/S ABS. : Sit ups ,Leg Raises,Side to side x 15 reps
Military Press
wt reps
110 3 x 5
Pull Ups: 25
UPRIGHT ROW 3 WAYS SHOULDER
wt reps wt reps
100 2 x 10 40 2 x 10
Bench Dips: 2 x 10 Lat. Pulldown: 2 x 10 reps
WK 8 MONDAY TUESDAY
Clean Push press
wt reps wt reps
240 1 x 3 175 1x3
245 1 x 3 185 2x3
255 1 x 3 195 3x3
S/S BOB 4 Ways : 20 reps each
S/S Rot.Cuff : Y,T,L x 15 reps w/Plate S/S Rot.Cuff : Y,T,L x 15 reps
BENCH PRESS DB INCLINE PRESS
wt reps wt reps
260 1 x 3 60 3 x 5
265 1 x 2 3x5
270 1 x 1 3x5
S/S ABS. : Sit ups ,,Side to side x 15 reps
Military Press
wt reps
120 3 x 5

9. 9
Pull Ups: 25
UPRIGHT ROW 3 WAYS SHOULDER
wt reps wt reps
100 2 x 10 40 2 x 10
Bench Dips: 2 x 10 Lat. Pulldown: 2 x 10 reps

10. 10

11. 11