Clients and 170 beats per minute at 80%.

Clients Background and GoalsPeter works full time so he is not very active and doesn’t really maintain a healthy diet. Peters goals for himself is that he wants to lose weight, tone his body, and live a healthy lifestyle. Back in college he had some experience of training.He is 28 years old six foot four weighs two hundred fifty two pounds with a body fat of twenty-nine percent.

Peters Basal Metabolic rate is 2,215, and body mass index is 30.67. Peters resting heart rate is 80 beats per minute. His target heart rate is 147 at 60% and 170 beats per minute at 80%.My responsibilities as a trainersBeing a personal trainer I must get to know my clients for who they are, what they might do outside of the gym, how active he is on a daily basis. I want to try and build a relationship in order to improve effectiveness and be sure to make him feel comfortable.

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My main focus when having any clients is to maintain professionalism and keep striving my clients for success.Some healthy food sources I will provide CARBSPROTEINFATOatsChickenAlmonds Brown riceFishAvocadoWhole grainsEggsOlive oilBeansWhey protein Coconut oil Broccoli TurkeyAlmond butterBanana Ground beef      The program I have designed consist of a 12 week mesocycle. Starting off with low volume and low intensity, this will gradually increase every few weeks.The reason to this is to strengthen the muscles to withstand harder training when it comes time. If My clients don’t feel comfortable doing a certain exercise then I will make an adjustment for them to work the same muscle with another exercise.

I will ask my clients to sacrifice processed foods and sugars, and throughout the day lots of water especially during training. I will throughly explain how all the carbs, and fats work to my clients and the importance of it, and will also will have them make a food log to help track what he is doing throughout the day and see if there is anything I need to change for them over time. At the beginning It will consist more on little changes and then later on I will include some more protein and carbs into their daily calorie consumption.

I do understand my position as a trainer I am not a dietician, so then I will not give a diet plan but suggest to him the healthy food recommendations.Workout Program Weeks 1-3Monday/Wednesday/Friday Hack squat:1-2 sets, 10-12 repsLeg curl:1-2 sets, 10-12 repsStanding calf raise: 1-2 sets, 10-12 repsBench press:1-2 sets, 10-12 repsT-Bar row: 1-2 sets, 10-12 repsMilitary Press: 1-2 sets, 10-12 repsSeated dumbbell bicep curl: 1-2 sets, 10-12 repsCable push downs: 1-2 sets, 10-12 repsPlank:1-2 sets, 30 second holdWorkout Program Weeks 4-9Split Training Monday: chest/Biceps/Triceps,Wednesday:back/shoulders, Friday:Quads/Hams/Calves/AbsMonday-Dumbbell bench press:4 sets, 8-10 repsFly machine: 4 sets, 8-10 repsSingle arm dumbbell curls: 3 sets, 8-10 repsClose grip push downs on cable(tricep):3sets, 8-10 repsWednesday-Straight leg Deadlift: 3 sets, 10-12 repsLat pull down: 4 sets, 10 repsOne arm dumbbell rows: 3 sets, 10 repsMachine shoulder press: 4 sets, 8-10 repsLateral raise with cable: 3 sets, 10 repsFriday-Leg press: 4 sets, 8-10 repsLeg Extensions: 3 sets, 10-12 repsLeg curls: 3 sets, 10-12 repsLeg raises: 3 sets, 20 repsCardio: Tuesday/Thursday 15-30 minutes stair masterWeeks 10-12Split training Monday:chest/back, Wednesday:shoulders/arms, Friday:quads/hams/calvesMonday-Incline Bench Press: 6 sets, 8 repsIncline bench dumbbell press:3 sets, 8 repsRack pulls: 6 sets, 8 repsDumbbell rows: 3 sets, 8 repsWednesday-Seated Dumbbell press:5 sets, 8 repsClose grip bench press: 5 sets, 10 repsStanding barbell curls: 5 sets, 10 repsFriday-Squat:6 sets, 8 repsStanding leg curls: 4 sets, 8 repsSeated calf raise: 5 sets, 8 repsCardio-Thursday: 15-30 min runSaturday:15 min stairsNote: Before each workout be sure to warms up such as treadmill and stretch to prevent injuries.


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