| Sample Traning Program ( Beginner / Male ) | Table A 1 | ||||||
| Level : Beginner | Age: 14:20 | Client: NAME OF CLIENT | |||||
| Goal: get gain muscle with fitness and shape | |||||||
| Activty Level: play football for two hours per day , two days per week | |||||||
| Medical Conitions: none | |||||||
| Frequency 3 times per week (Saturday , Monday , Wednesday ) | |||||||
| Saturday : Chest & Biceps |
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| Flexibility: 5 minute of light stretching | Warm up: 10 minute treadmill walk |
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| Rest | Sets | Reps | Resistance traning exercise |
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| 30 | 3 | 8 | Barbell flat bench press |
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| 30 | 3 | 8 | Flat bench dumbbell bench press |
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| 30 | 3 | 8 | Incline dumbbell bench press |
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| 30 | 3 | 8 | Flat bench chest fly |
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| 30 | 3 | 8 | Standing barbell biceps curl |
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| 30 | 3 | 8 | Standing dumbbell supinated biceps curl |
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| 30 | 3 | 8 | Standing caple biceps curl |
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| Flexibility: 5 minute of light stretching | Cardio: 10 minute treadmill walk |
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| Reach curnch | *More functional exercise options:
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| Rotation curnch |
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| Leg lift reserve curnch |
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| Monday : Back & Triceps | |||
| Flexibility: 5 minute of light stretching | Warm up: 10 minute treadmill walk | ||
| Rest | Sets | Reps | Resistance traning exercise |
| 30 | 3 | 8 | Rear pull down |
| 30 | 3 | 8 | Lat pulldown |
| 30 | 3 | 8 | Barbell bent over row |
| 30 | 3 | 8 | Lat pulldown (reverse grip) |
| 30 | 3 | 8 | Barbell dead lift |
| 30 | 3 | 8 | Caple triceps pulldown |
| 30 | 3 | 8 | Caple overhead triceps extension |
| 30 | 3 | 8 | Dumbbell triceps kickbacks |
| Flexibility: 5 minute of light stretching | Cardio: 10 minute treadmill walk | ||
| Reach curnch | *More functional exercise options:
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| Rotation curnch | |||
| Leg lift reserve curnch | |||
| Wednesday: Shoulder & Legs | |||
| Flexibility: 5 minute of light stretching | Warm up: 10 minute treadmill walk | ||
| Rest | Sets | Reps | Resistance traning exercise |
| 30 | 3 | 8 | Seated barbell press (military press front) |
| 30 | 3 | 8 | Dumbbell deltoid unilateral front raise |
| 30 | 3 | 8 | Seated dumbbell shoulder press (military press) |
| 30 | 3 | 8 | Dumbbell posterior deltoid raise (reserve fly) |
| 30 | 3 | 8 | Barbell squat |
| 30 | 3 | 8 | Seated leg extension |
| 30 | 3 | 8 | Leg press machine |
| 30 | 3 | 8 | Prone(lying) leg curl |
| 30 | 3 | 8 | Seated calf raise |
| 30 | 3 | 8 | Standing calf raise |
| Flexibility: 5 minute of light stretching | Cardio: 10 minute treadmill walk | ||
| Reach curnch | *More functional exercise options:
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| Rotation curnch | |||
Leg lift reserve curnch | |||
