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Full Body Training Program
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These workouts are only part of the equation to physical fitness. Click here to view the advantages of working with a CPT.
Robert Ferguson Client Training Program |
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| Client: | Age: 49 | Level: Beginner | |
| Goal: Get rid of flab under her arms and around the waist. Gain back muscular endurance. | |||
| Activity Level: Gives walking tours | |||
| Medical Conditions: None | |||
| Frequency: 3 Times a week (Tuesday, Thursday, Saturday) | |||
| Warmp-Up: 5-minutes on bike | Flexibility: 5 minutes of light active-static stretching | ||
| Resistance training exercise 1 Hour | Reps | Sets | Rest |
| Squat | 15 | 1 | 90 seconds |
| Flat Bench Dumbbell Press | 12 | 1 | 90 seconds |
| Seated Row | 15 | 1 | 45 seconds |
| Lying Leg Curl | 17 | 1 | 45 seconds |
| Dummbell Skull Crusher | 12 | 1 | 60 seconds |
| Standing Dumbbell Shoulder Press | 12 | 1 | 60 seconds |
| Walking Lunge | 15 each leg | 1 | 90 seconds |
| Standing Calf Raise | 20 | 1 | 45 seconds |
| Incline Bench Dumbbell Fly | 20 | 1 | 30 seconds |
| Pulldown | 15 | 1 | 45 seconds |
| Alternating Standing Dumbbell Curl | 12 each arm | 1 | 30 seconds |
| Knee Extension | 15 | 1 | 45 seconds |
| Lateral Raises | 15 | 1 | 60 seconds |
| Dummbell Hamer Curl | 15 | 1 | 45 seconds |
| Seated Cable Row | 12 | 1 | 45 seconds |
| Step Up | 17 each leg | 1 | 60 seconds |
| Tricep Press down | 20 | 1 | 45 seconds |
| Seated Calf Raise | 20 | 1 | 60 seconds |
| Back Extension | 20 | 2 | 60 seconds |
| Stability Ball Crunch | 25-30 | 2 | 30 seconds |
| Leg Raises on Mat | 20-25 | 2 | 60 seconds |
| Oblique Crunch | 20-30 | 2 | 30 seconds |
| Cardio: 30 minutes 65% to 75% of maximum heart rate | Flexibility: 5 minutes of light active-static stretching | ||
Last Updated:
February 9, 2007
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