1. 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 Trial 1Trial 2Trial 31RM Biceps10 reps/65 lbs 6 reps/80 lbs 4 reps/85 lbs 95 lbs Bent-arm9 reps/120 lbs 6 reps/130 lbs 5 reps/ 135 lbs 155 lbs Triceps10 reps/75 lbs 7 reps/90 lbs 5 reps/95 lbs 110 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 Treadmill BikeBicepsTricepsBent-arm Week 15 min 10 reps/65 lbs10 reps/75 lbs10 reps/ 120 lbs Week 25 min 10 reps/65 lbs10 reps/ 75 lbs10 reps/ 120 lbs Week 38 min 10 reps/80 lbs10 reps/90 lbs10 reps/130 lbs Week 48 min 10 reps/80 lbs10 reps/90 lbs10 reps/130 lbs Week 58 min 10 reps/80 lbs10 reps/90 lbs10 reps/130 lbs Week 610 min 10 reps/85 lbs10 reps/95 lbs10 reps/135 lbs Week 710 min 10 reps/85 lbs10 reps/95 lbs10 reps/135 lbs Week 810 min 5 reps/95 lbs5 reps/110 lbs5 reps/155 lbs

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.