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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

Training Project

By Kyle Riehm

client data
Client Data
  • 43 years old
  • Non-smoker
  • Sedentary
  • Body Weight: 245 lbs
client s health history
Client’s Health History
  • High blood pressure
  • Shortness of breath at rest or with mild exertion
  • His parents have high blood pressure
training status
Training Status
  • Beginner
  • Working out 2-3 times a week
  • Monday, Wednesday, Friday
client s goals
Client’s Goals
  • Lose weight
  • Healthy appearance
  • Higher self-esteem
slide6
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
intensity
Intensity
  • 70% to 80% of his APMHR
  • Trial Loads
    • Bicep curls – 66 lbs
    • Bent-arm fly – 121 lbs
    • Triceps extension – 77 lbs
volume
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.
rest periods
Rest Periods
  • 30-90 seconds
  • 5 minute rest intervals between exercises
frequency
Frequency
  • 2-3 days a week
  • 30 to 60 minutes
  • Monday, Wednesday, Friday
exercise list
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
exercise order
Exercise Order
  • Monday – Stability ball day
  • Wednesday – Cardio day
  • Friday – Upper body strength training day
variations
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.