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Training Project

Training Project. By Kyle Riehm. Client Data. 43 years old Non-smoker Sedentary Body Weight: 245 lbs. Client’s Health History. High blood pressure Shortness of breath at rest or with mild exertion His parents have high blood pressure. Training Status. Beginner

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Training Project

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  1. Training Project By Kyle Riehm

  2. Client Data • 43 years old • Non-smoker • Sedentary • Body Weight: 245 lbs

  3. Client’s Health History • High blood pressure • Shortness of breath at rest or with mild exertion • His parents have high blood pressure

  4. Training Status • Beginner • Working out 2-3 times a week • Monday, Wednesday, Friday

  5. Client’s Goals • Lose weight • Healthy appearance • Higher self-esteem

  6. Mode • Treadmill • Stationary Bicycle • Stability ball • Abdominal crunch • Elbow bridge • Stability ball push-up • Free Weights • Bicep curls with dumbbells • Bent-arm fly • Lying triceps extension

  7. Intensity • 70% to 80% of his APMHR • Trial Loads • Bicep curls – 66 lbs • Bent-arm fly – 121 lbs • Triceps extension – 77 lbs

  8. Volume • Hypertrophy • First two weeks treadmill time was at 5 minutes. • Next three weeks treadmill time was at 8 minutes. • Final three weeks treadmill time was at 10 minutes.

  9. Rest Periods • 30-90 seconds • 5 minute rest intervals between exercises

  10. Frequency • 2-3 days a week • 30 to 60 minutes • Monday, Wednesday, Friday

  11. Exercise List • Monday • Warm-up/stretch • Stability ball exercises • Push-ups • Abdominal crunches • Elbow bridges • Wednesday • Warm-up/stretch • Cardio • Treadmill • Bicycle • Friday • Warm-up/stretch • Free weights • Bicep curls • Triceps extensions • Bent-arm fly

  12. Exercise Order • Monday – Stability ball day • Wednesday – Cardio day • Friday – Upper body strength training day

  13. Planned Progression

  14. Variations • Our workout didn’t really consist of much variation. We just had our stability ball days, cardio days, and free weight days. Every two or three weeks I would increase the load and time on the treadmill and bicycle to see if he would gain improvement towards his goals.

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