1. RESISTANCE TRAINING PROGRAM Amanda Beckstead
CLIENT DATA
AGE: 25
GENDER: Male
WEIGHT: 112.4 kg. = 248.5 lbs.
MUSCULAR FITNESS GOAL: Increase muscular size
MUSCULAR FITNESS ASSESSMENT
ENDURANCE TEST RESULTS: 93/105
ENDURANCE FITNESS CATEGORY: Excellent
STRENGTH TEST RESULTS: 38/60
STRENGTH FITNESS CATEGORY: Good
MUSCULAR FITNESS TRAINING PRESCRIPTION
TYPE: DCER (Isotonic)
EQUIPMENT: Weight Bar/Free weight, Weight Machines
FREQUENCY: 3 days per week
INTENSITY (% 1RM): 70-80% 1RM
SETS: 2-4 Sets
REPS: 8-12 reps
REST BETWEEN SETS: 1-2 minutes
METHOD OF PROGRESSION: Arbitrary weight increase
Muscular Fitness Training Program
Upper Body
Exercise Intensity
(% 1RM)
Weight
/Resistance
Sets Reps Joints Primary Muscles
Biceps Curl 70% 65 lbs. 4 12 Elbow, Hand, Wrist Hand & Wrist
Flexors, Biceps
Brachii, Brachialis,
Brachioradialis
Triceps
Extension
70% 4 12 Elbow, Hand, Wrist Hand & Wrist
Flexors, Triceps
Brachii, Anconeus
Bench Press 80% 195 lbs. 2 8 Shoulder, Shoulder
Girdle, Elbow,
Wrist
Hand & Wrist
Flexors, Triceps
Brachii, Anconeus,
Pectoralis Major,
Anterior Deltoid,
Corobrachialis,
Biceps Brachii,
Serratus Anterior,
Pectoralis Minor

2. Seated Row 75% 3 10 Elbow, Shoulder,
Shoulder Girdle
Biceps Brachii,
Brachialis,
Brachioradialis,
Latissimus Dorsi,
Trapezius,
Rhomboids
Overhead
Shoulder
Press
75% 3 10 Elbow, Shoulder
Girdle, Shoulder,
Wrist & Hand
Wrist & Hand
Flexors, Triceps
Brachii, Anconeus,
Pectoralis Major,
Anterior Deltoid,
Coracobrachialis,
Biceps Brachii,
Trapezius, Levator
Scapulae, Serratus
Anterior
Lat Pull-
down
75% 170 lbs. 3 10 Elbow, Shoulder,
Shoulder Girdle,
Wrist & Hand
Wrist & Hand
Flexors, Biceps
Brachii, Brachialis,
Brachioradialis,
Pectoralis Major,
Latissimus Dorsi,
Teres Major,
Subscapularis, LM
Trapezius, Pectoralis
Minor, Rhomboids
Reverse Fly 80% 2 8 Shoulder, Shoulder
Girdle
Trapezius, Rhomboid,
Deltoid,
Infraspinatus, Teres
Minor
Butterfly 80% 2 8 Shoulder, Shoulder
Girdle
Pectoralis Minor,
serratus anterior,
Pectoralis Major,
Anterior Deltoid,
Coracobrachialis
Lower body
Exercise Intensity
(% 1RM)
Weight/
Resistance
Sets Reps Joints Primary Muscles
Perfect
Squat
Body
Weight
Body
Weight
4 8 Hip,
Knee,
Ankle
Gluteus Maximus,
Semimembranosus,
Semitendinosus, Biceps
Femoris, Rectus Femoris,
Vastus Medialis, Vastus
Intermedius, Vastus Lateralis,
Gastrocnemius, Soleus
Leg Press 70% 250 lbs. 4 12 Hip,
Knee
Gluteus Maximus, Vastus
Medialis, Vastus Intermedius,

3. Vastus Lateralis, Biceps
Femoris, Rectus Femoris
Leg Curl 75% 150 lbs. 3 10 Knee Biceps Femoris, Gluteus
Maximus, Semitendinosus,
Semimembranosus
Leg
Extension
75% 235 lbs. 3 10 Knee Rectus Femoris,
Adduductor Longus, Adductor
Brevis, Adductor Magus
Calf Raise 80% 2 8 Ankle Gastrocnemius, Soleus, Biceps
Femoris, Semitendinosus
Shin
Flexion
80% 2 8 Ankle Tibialis Anterior, Extensor
digitorum longus, extensor
hallucis longus, peroneus tertius
Trunk
Exercise Intensity
(% 1RM)
Weight/
Resistance
Sets Reps Joints Primary Muscles
Right/Left
Lateral
Barbell
Bends
75% 3 10 Thoracic &
Lumbar
Spine
Rectus Abdominis,
External Oblique,
Internal Oblique,
Transverse Abdominis,
Erector Spinae
Incline Sit
up
Body
Weight
Body
Weight
3 10 Hip, Trunk,
Cervical
Spine
Rectus Abdominis,
External Oblique,
Internal Oblique,
Transverse Abdominis
Lower Back
Machine
80% 2 8 Thoracic &
Lumbar
Spine
Erector Spinae, Splenius,
Quadratus Lumborum
FLEXIBILITY EXERCISES
MUSCLE GROUP DESCRIPTION
Latissimus Dorsi Standing tall with your back straight and hand clasped above your
head. Gently lean to one side until you feel a moderate stretch in
upper back and shoulder. Hold for 5 seconds, return to standing
position. Repeat 5 to 10 times. Repeat on the opposite side.
Triceps Reach your hand behind your head, grasp your elbow and gently pull.
Hold for 10-20 Seconds and then switch sides.
Deltoid Stand with your feet shoulder width apart and knees slightly bent.
Clasp your hands behind your back and straighten your elbows.
Gently squeeze your shoulder blades together and raise your hands
directly upward. Hold for up to 30 seconds.

4. Low Back Kneel on a mat with your feet tucked under your butt, lean forward
and reach your arms out in front of you. Allow your head to rest on
the floor and let your hips to sink back as far as you can without
letting your hands move from their original position.