Name: Joe Client, 33 year old male with light exercise experience.

Height: Six feet, Weight: 210 pounds, Frame: Medium, Body Fat: 26 %, Resting Heart Rate 68 beats per Minute. Flexibility: Medium

Client Goals: Reduce current body fat by ten percent, add lean muscle, increase his flexibility and improve his cardiovascular conditioning. 10 weeks allotted for changes.

As Joe has had one previous year of general conditioning and is ready to add some muscle I would use a split routine which would break down as follows. I would choose a split routine

as opposed to a whole body program as due to Joe’s past experience I would assume that he would be ready to make the advance to a more serious program, this is done with the assumption that I felt that he was ready only after an in person interview and a general

Each day’s routine would start with a general light warm up.

Warm up: Two sets of pulsing lunges. Eight to ten repetitions each.

Work out: The first set would consist of a very light weight and a higher amount of repetitions. Due to Joe’s mild lower back pain we would avoid the squat as not to aggravate his condition.

Horizontal leg press. I would use this machine first as not only does it provide a good compound movement but it provides a great deal of back support.

As no test maximum for Joe was provided, assuming I had tested his leg strength and he is able to perform sets of 250 pounds in the range of eight to ten repetitions.

His first light set would be 150 pounds though the full range of movement (no more then 90 degrees/no lower then parallel) ten to fifteen times. Then the weight would be increased to the full 250 pounds for three additional sets.

Then we would move to the Seated leg extension. Assuming Joe’s tested resistance fell in the

150 pounds eight to ten repetitions range, I would start him off with one set of 75 pounds-fifteen repetitions. Then move up to the full 150 pounds for three additional sets in the range of eight to ten repetitions.

This would be followed by three to four slow deep squats without resistance as a stretch.

We would then move to the Prone leg curl. Once again assuming he has been tested and is able to perform sets of 150 pounds in the range of eight to ten repetitions. I would start him off with one set of 75 pounds for ten to fifteen repetitions though the full range of movement then increase the weight to the full 150 pounds and have him perform an additional three sets of eight to ten repetitions each. This would be followed by two to three assisted stretches each held for 15 to 30 seconds.

For his final leg muscle group we would move to the Seated calf raise , Seated chosen as opposed to standing once again to avoid aggravating his mild back condition. Assuming he has been tested and is capable of performing sets with 150 pounds. His first set would consist of one light set with 80 pounds of resistance,15 repetitions then move the resistance up to the full 150 pounds for three additional sets of "double pump" reps in the range of ten. This would be followed by two to three deep standing calf stretches.

The remainder of the hour would be spent on an elliptical trainer (elliptical cross country ski machine with an elliptical leg movement as opposed to the forward/back standard). Chosen as opposed to a tread mill in as not only is it a no impact as opposed to the minimal impact of a tread mill, but it will provide a whole body cardiovascular work out which will use (burn) a much higher amount of calories in the shortest amount of time. Swimming would be my second choice because of the no impact involved but due to Joe’s time limits the added shower etc. time would be counter-productive.

I would have Joe rest today as most people find a full leg work out rather tiring and as Joe is only able to spend four days a week training this would be an optimal first day for recovery.

A light warm up of some windmills then 10 to 15 push ups. Two sets.

Peck deck /Selectorized We would then move to the peck deck (Butterfly) station for three additional sets of 100 pounds 15 repetitions each. (Assuming that Joe was tested and is able to perform sets of 100 pounds for 10 repetitions). We would then move to the cable crossover station for the final three chest sets with his tested 10 repetition weight. This would be followed by some deep stretches. Then onto triceps, as they would be pre- exhausted from the bench press we would only perform two additional isolation exercises. Two sets of "V" Handle cable press downs 75 pounds 10 repetitions each. Then two sets of Dumbbell kick backs 30 pounds 10 repetitions each. The remainder of the hour would be spent on an elliptical trainer.