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Resistance Training
- 1. RESISTANCE TRAINING PROGRAMAmanda 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 Kneelon 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.