This 6-week personalized fitness program is designed for Carter Steven, a 32-year-old male weighing 94 kg who wants to lose 15-20 pounds and build muscle in his arms and core. The program includes warm-up and stretching, lower and upper body weight circuits, 10 and 20 minutes of cardio on a cross trainer or exercise bike, and a cool down with stretching. The weight circuits target major muscle groups and aim to generate muscle burn between 12-15 seconds. Heart rate is monitored during cardio sessions with targets ranging from 90-159 bpm.

1. CARTER STEVEN
6 WEEKS PERSONALIZED FITNESS PROGRAM

2. 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

3. 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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4. 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.

5. 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

6. 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;

7. 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 Curls
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 Calf Press
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 Aerobic Stepper
Method 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

8. LOWER BODY WEIGHT CIRCUIT
20” 20” 20”
20”
60”
60”
5” 5”
5”
5”5”
5”

9. 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 machine
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 Chest Press
Method 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 Extensions
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
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: Plank
Method of use :continue pose for 60”
Recommended weight: bodyweight
Wanted Sensation : a medium to easy effort
that generates muscle burn after second 40”.

10. UPPER BODY WEIGHT CIRCUIT
5” 5”
5”
5”5”5”
5”
20” 20” 20”
40”
60”
60”
40”

11. 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;

12. 10’ CARDIO

13. 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;

14. 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