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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”

As I Used the Karvonen Formula I found that, 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 10-15 minutes of cardiovascular work prior to working out.
 
Day 1: Chest, Triceps & Abs
 
Dumbbell Bench Press 3 sets of 10-12 reps
Incline barbell Bench Press – Medium Grip  2 sets of 10-12 reps
Decline Barbell Bench Press 2 sets of 10-12 reps
Tricep cable push downs 3 sets of 10-12 reps
Standing rope triceps extension 2 sets of 10-12 reps
Crunches 3 sets of 15-20 reps
 
Day 2: Back, Biceps & Calves
 
  Wide-Grip Lat Pulldown  3 sets of 8-12 reps
  Dumbbell Rows 2 sets of 12-15 reps
  Leg Extensions  3 sets of 15-20 reps 
  Barbell Squat  3 sets of 12-15reps 
  Barbell olmpic squats 3 sets of 12-15 reps 
  Seated Leg Curl  3 sets of 15-20 reps 
  Dumbell Shoulder Press  3 sets of 8-12 reps 
  Rope face pulls 3 sets of 8-12 reps 
  Hanging Leg Raise  3 sets of 15-20 reps 
 
Week 4-6 
Day 1: Chest, Triceps & Abs 
 
  Dumbbell Incline Bench Press 3 sets of 10-12 reps 
  Incline Cable flys 3 sets of 10-12 reps 
  Decline Dumbbell Bench Press  3 sets of 10-12 reps 
   Decline cable flys 3 sets of 10-12 reps 
  Standing Overhead Rope Triceps Extension  3 sets of 10-12 reps 
  Tricep Push down with rope  3 sets of 10-12 reps 
  Single arm cable pushdowns  3 sets of 10-12 reps 
  Crunches  3 sets of 15-20 reps 
  
 

Day 2: Back, Biceps & Calves 
 
  Pull-Up  3 sets of 8-10reps 
  Barbell rows  3 sets of 8-10 reps 
  Single arm cable row  3 sets of 8-10 reps 
  Rack pulls  3 sets of 8-10 reps 
  Barbell curls   3 sets of 10-12 reps 
  Incline Dumbbell Curl  3 sets of 10-12 reps 
  Hammer curls  3 sets of 10-12 reps 
  Standing Calf Raises  3 sets of 10-20 reps 
 
Day 3: Legs, Shoulders & Abs 
 
  Smith machine Leg Press  3 sets of 1-15 reps 
  Olympic squats barbell  3 sets of 12-25 reps 
  Dumbell Single leg step up  3 sets of 12-15 reps 
  Leg curls seated 3 sets of 12-15 reps
  Dumbbell Shoulder Press  3 sets of 8-12 reps 
  Upright Barbell Row  3 sets of 8-10 reps 
  Side cable Lateral Raise  3 sets of 8-10 reps 
  Kneeling Cable crunches with rope   3 sets of 15-20 reps 
 

Week 6-8 
 
Day 1: Chest, Triceps & Abs 
 
  Incline Dumbbell Press  3 sets of 8-10 reps 
  Barbell Incline Bench Press  3 sets of 8-10 reps 
  Decline Dumbbell Bench Press  3 sets of 8-10 reps 
  Cable incline flys 3 sets 8-10 reps
  Standing cable Tricep Extension(rope) 3 sets of 10-12 reps 
  Dips  3 sets of 8-10 reps 
  Cable Crunches(rope)  3 sets of 15-20 reps 
 
Day 2: Back, Biceps & Calves 
 
  Lat Pulldown   3 sets of 8-10 reps 
  Close grip pull down  3 sets of 6-8 reps 
  Single arm Row  3 sets of 6-8 reps 
  Deadlift (barbell) 3 sets of 12-15 reps 
  Hammer curls3 sets of 8-10 reps 
  Cable rope curls  3 sets of 8-10 reps 
  Incline seated Dumbbell Curl  3 sets of 8-10 reps 
  Standing Calf Raises  3 sets of 15-20 reps 
 
Day 3: Legs, Shoulders & Abs 
 
  Goblet Squats  3 sets of 10-15 reps 
  Squats (barbell)  3 sets of 10-15 reps
  Seated Leg Curl  3 sets of 10-15 reps 
  Seated dumbbell Press  3 sets of 8-10 reps 
  Reverse fly machine(rear delts) 3 sets of 8-10 reps 
  Single arm cable side raises  3 sets of 8-10 reps 
  Hanging Leg Raise  3 sets of 15-20 reps

Week 8-10 
Day 1: Chest, Triceps & Abs 
 
 Dumbell Incline Bench Press  3 sets of 6-8 reps 
 Incline Dumbbell Flyes   3 sets of 6-8 reps 
 Incline cable flys 3 sets of 6-8 reps 
 Barbell Bench Press   3 sets of 6-8 reps 
 Cable Tricep Extension(rope) 3 sets of 10 reps 
 Triceps cable Pushdown  3 sets of 10 reps 
Cable Crunches  3 sets of 25
  Hanging Leg Raise 3 sets of 12-15
  
 
Day 2: Back, Biceps & Calves 
 
  Close grip Lat Pulldown  3 sets of 6-8 reps 
  Bent Over Barbell Row 3 sets of 6-8  reps 
  Cable rows wide grip 3 sets of 6-8 reps 
  One Arm Dumbbell Row  3 sets of 6-8  reps 
  Standing one arm dumbbell curl 3 sets of 8-10 reps 
  Rope curls  3 sets of  8-10 reps 
  Standing Biceps Cable Curl close grip  3 sets of 8-10 reps
  Seated Calf Raise 3 sets of 10 reps 
  
 

Day 3: Legs & Shoulders 
 
  Leg Extensions   3 sets of 10 reps 
  Olympic Squats  3 sets of 10 reps 
  Seated Leg Curl  3 sets of 10 reps 
  Straight Leg Barbell Deadlift  3 sets of 10 reps 
  Seated Dumbbell Press 3 sets of 6, 10 reps 
  Dumbbell single arm raises 3 sets of 6, 10 reps 
  Seated dumbbell bent Over Rear Delt Raise 3 sets of 6, 10 reps 
 
Week 10-12 
 
Day 1: Chest, Triceps & Abs
 
  Dumbbell Incline Bench Press  3 sets of  6-10 reps 
  Incline Dumbbell Flyes  3 sets of 10 reps 
  Machine flys 3 sets of 10 reps 
  Decline dumbbell Bench Press 3 sets of 6-8 reps 
  Cable rope Tricep Extension  3 sets of  8-10 reps 
  Triceps Pushdown 3 sets of  8-10 reps 
  Cable Crunches  3 sets to failure 
  Hanging Leg Raise 3 sets of 12
 
Day 2: Back, Biceps & Calves 
 
  Wide-Grip cable Lat Pulldown  3 sets of 10 reps 
  Bent Over Dumbbell Row 3 sets of  6-8 reps 
  Barbell Rack pulls  3 sets of 8-10 reps 
  One-Arm cable Row 3 sets of 6-8 reps 
  Dumbbell curl 3 sets of 10 reps 
  Concentration Curls   3 sets of  10 reps 
 Seated curls (machine)  3 sets of  8-10 reps 
 Standing Calf Raises  3 sets of 15 reps 
 
Day 3: Legs & Shoulders 
 
Leg Extensions  2 sets of 10 
 
 Barbell  Squat 3 sets of 10 
 Seated Leg Curl 3 sets of 15
 Dumbbell lunges 3 sets of 10 
 Seated Dumbbell Press  3 sets of  8-10 reps 
 Side cable Lateral Raise  3 sets of  8-10 reps 
 Rope face pulls  3 sets of 8-10 reps

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