Steve week, therefore cardio should not be his

     

Steve Rogers

Age

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“27”

Gender

Male

Resting heart rate

60bpm

Height 

6’0

Weight

“178”

Body fat

“11”

BMR

“1414.34”

BMI

“24.14”

Using the Karvonen Formula: Steves target heart rate at 60% is 143.8, and at 80% it would be 168bpm.
    In the case of 27 year old Steve Rogers, Steve has shown interest in building muscle and putting on some size. He actively engages in running three to four days a week, therefore cardio
should not be his main focus. As a professional, I am going to suggest steve focuses less on exercising and more on training meaning he should center his attention to “progressive overloading”. Steve should strength train, increasing to higher weight as well as his reps and volume during his sessions.
   In order for Steve to obtain his 11% body fat but also gain lean muscle mass, I will also suggest he increases his calorie intake. For him to build muscle mass, he must consume more calories than he is burning in a day. Being Steve’s trainer, and knowing he needs to increase his calorie intake, I would suggest he consumes about 3,200 calories a day. 
    I would like to test Steve’s overall movement, stability, and strength. I would have him
do basic no weight training such as, squats, push ups, and pull ups. I would also want to test his
flexibility by walking him through stretching routines. Due to his avid running I would also want
to test him for aches and pains to prevent any further injuries Steve might already have. Also I would inform him about proper rest time and recovery periods to avoid muscle injury. 
Overall, I am going to put Steve on a 12 week program to focus on improvements with
hypertrophy and endurance. I am starting Steve off with basic strength and power strength. My goals with steve is is gradually start increasing his strength and adding more weight and exercises into his workouts every 2 weeks. The reason for increasing weight is to help build strength and size.
 
Week 1-2
Warm up for 5-10 minutes of cardiovascular work prior to weight training. Also, warm up for
several sets prior to your working sets. This will be done everyday.
 
Day 1: Chest, Triceps & Abs
 
Dumbbell Bench Press 3 sets of 8-12 reps
 
Barbell Incline Bench Press – Medium Grip  2 sets of 8-12 reps
Decline Barbell Bench Press 2 sets of 8-12 reps
Triceps Pushdown 3 sets of 8-12 reps
Standing Overhead Barbell Triceps Extension 2 sets of 8-12 reps
Crunches 3 sets of 12-15 reps
 
Day 2: Back, Biceps & Calves
 
  Wide-Grip Lat Pulldown  3 sets of 8-12 reps
  Seated Cable Rows 2 sets of 12-15 reps
  Hyperextensions (Back Extensions)  2 sets of 12-15 reps
  Leg Extensions  3 sets of 15-20 reps 
  Barbell Squat  3 sets of 15-20 reps 
  Barbell Hack Squat  3 sets of 15-20 reps 
  Seated Leg Curl  3 sets of 15-20 reps 
  Barbell Shoulder Press  3 sets of 8-12 reps 
  Seated Bent-Over Rear Delt Raise  3 sets of 8-12 reps 
  Seated Bent-Over Rear Delt Raise  3 sets of 12-15 reps 
  Hanging Leg Raise  3 sets of 12-15 reps 
 
Week 4-6 
Day 1: Chest, Triceps & Abs 
 
  Barbell Incline Bench Press – Medium Grip   3 sets of 8-12 reps 
  Incline Dumbbell Flyes  3 sets of 8-12 reps 
  Dumbbell Bench Press  3 sets of 8-12 reps 
  Dumbbell Flyes  3 sets of 8-12 reps 
  Standing Overhead Barbell Triceps Extension  3 sets of 8-12 reps 
  Tricep Dumbbell Kickback  3 sets of 10-12 reps 
  Reverse Grip Triceps Pushdown  3 sets of 10-12 reps 
  Crunches  3 sets of 15-20 reps 
  
 

Day 2: Back, Biceps & Calves 
 
  Chin-Up  3 sets of 6-12 reps 
  T-Bar Row with Handle  3 sets of 8-12 reps 
  Upright Barbell Row  3 sets of 8-12 reps 
  Hyperextensions (Back Extensions)  3 sets of 12-15 reps 
  Preacher Curl   3 sets of 8-12 reps 
  Alternate Incline Dumbbell Curl  3 sets of 8-12 reps 
  Reverse Barbell Curl  3 sets of 8-12 reps 
  Standing Calf Raises  3 sets of 15-20 reps 
 
Day 3: Legs, Shoulders & Abs 
 
  Leg Press  3 sets of 15-20 reps 
  Stiff-Legged Barbell Deadlift  3 sets of 15-20 reps 
  Dumbbell Lunges  3 sets of 15-20 reps 
  Seated Leg Curl 3 sets of 15-20 reps
Barbell Shoulder Press  3 sets of 8-12 reps 
  Upright Barbell Row  3 sets of 8-12 reps 
  Side Lateral Raise  3 sets of 8-12 reps 
  Hanging Leg Raise  3 sets of 10-15 reps 
 

Week 6-8 
 
Day 1: Chest, Triceps & Abs 
 
  Incline Dumbbell Press  3 sets of 6-10 reps 
  Barbell Incline Bench Press – Medium Grip  3 sets of 12-15 reps 
  Dumbbell Bench Press  3 sets of 6-10 reps 
  Barbell Bench Press – Medium Grip  3 sets of 12-15 reps 
  Lying Dumbbell Tricep Extension 3 sets of 12-15 reps 
  Close-Grip Barbell Bench Press  3 sets of 6-10 reps 
  Bench Dips  3 sets of 6-10 reps 
  Crunches  3 sets of 20-25 reps 
 
Day 2: Back, Biceps & Calves 
 
  Straight-Arm Pulldown   3 sets of 8-10 reps 
  Chin-Up  3 sets of 6-12 reps 
  Bent Over Barbell Row  3 sets of 6-12 reps 
  Barbell Deadlift  3 sets of 12-15 reps 
  Preacher Curl  3 sets of 8-10 reps 
  EZ-Bar Curl  3 sets of 8-10 reps 
  Lying Cable Curl  3 sets of 8-10 reps 
  Standing Calf Raises  3 sets of 15-20 reps 
 
Day 3: Legs, Shoulders & Abs 
 
  Barbell Squat  3 sets of 10-15 reps 
  Barbell Hack Squat  3 sets of 15-20 reps 
  Dumbbell Lunges  3 sets of 10-15 reps 
  Seated Leg Curl  3 sets of 10-15 reps 
  Seated Barbell Military Press  3 sets of 8-10 reps 
  Seated Bent-Over Rear Delt Raise  3 sets of 8-10 reps 
  One-Arm Side Laterals  3 sets of 8-10 reps 
  Hanging Leg Raise  3 sets of 25-30 reps
Week 8-10 
Day 1: Chest, Triceps & Abs 
 
 Barbell Incline Bench Press – Medium Grip  2 sets of 6, 10 reps 
 Incline Dumbbell Flyes   2 sets of 6, 10 reps 
  Dumbbell Flyes  2 sets of 6, 10 reps 
 Barbell Bench Press – Medium Grip  2 sets of 6, 10 reps 
 Lying Dumbbell Tricep Extension  2 sets of 6, 10 reps 
 Triceps Pushdown  2 sets of 6, 10 reps 
  Crunches  3 sets to failure 
  Hanging Leg Raise 3 sets to failure 
  
 
Day 2: Back, Biceps & Calves 
 
  Wide-Grip Lat Pulldown  2 sets of 6, 10 reps 
  Bent Over Barbell Row 2 sets of 6, 10 reps 
  Barbell Deadlift  2 sets of 6, 10 reps 
  One-Arm Dumbbell Row  2 sets of 6, 10 reps 
  Preacher Curl  2 sets of 6, 10 reps 
  Concentration Curls  2 sets of 6, 10 reps 
  Standing Biceps Cable Curl  2 sets of 6, 10 reps 
  Standing Calf Raises  2 sets of 10 reps 
  Seated Calf Raise 2 sets of 10 reps 
  
 

Day 3: Legs & Shoulders 
 
  Leg Extensions   2 sets of 10 reps 
  Barbell Hack Squat  2 sets of 10 reps 
  Seated Leg Curl  2 sets of 10 reps 
  Stiff-Legged Barbell Deadlift  2 sets of 10 reps 
  Seated Barbell Military Press 2 sets of 6, 10 reps 
  Machine Shoulder (Military) Press  2 sets of 6, 10 reps 
  Seated Bent-Over Rear Delt Raise 2 sets of 6, 10 reps 
 
Week 10-12 
 
Day 1: Chest, Triceps & Abs
 
  Barbell Incline Bench Press – Medium Grip 2 sets of 6, 10 reps 
  Incline Dumbbell Flyes  2 sets of 6, 10 reps 
  Dumbbell Flyes  2 sets of 6, 10 reps 
  Barbell Bench Press – Medium Grip  2 sets of 6, 10 reps 
  Lying Dumbbell Tricep Extension  2 sets of 6, 10 reps 
  Triceps Pushdown 2 sets of 6, 10 reps 
  Crunches  3 sets to failure 
  Hanging Leg Raise 2 sets to failure 
 
Day 2: Back, Biceps & Calves 
 
  Wide-Grip Lat Pulldown  2 sets of 6, 10 reps 
  Bent Over Barbell Row 2 sets of 6, 10 reps 
  Barbell Deadlift  2 sets of 6, 10 reps 
  One-Arm Dumbbell Row 2 sets of 6, 10 reps 
  Preacher Curl  2 sets of 6, 10 reps 
  Concentration Curls   2 sets of 6, 10 reps 
  Standing Biceps Cable Curl  2 sets of 6, 10 reps 
 Standing Calf Raises  2 sets of 10 reps 
 Seated Calf Stretch  2 sets of 10 reps 
 
Day 3: Legs & Shoulders 
 
Leg Extensions  2 sets of 10 
 
 Barbell Hack Squat 2 sets of 10 
 Seated Leg Curl 2 sets of 10 
 Stiff-Legged Barbell Deadlift 2 sets of 10 
 Seated Barbell Military Press  2 sets of 6, 10 reps 
 Side Lateral Raise  2 sets of 6, 10 reps 
 Seated Bent-Over Rear Delt Raise  2 sets of 6, 10 reps

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