Instructions: The following is a step by step guide on how to most effectively address your Case Study response…
With regards to the question in your case studies discussing initial assessment and evaluation…In this particular question, it specifically asks you to discuss fitness tests and methods of evaluation that should be used to assess the client. What you first want to consider prior to starting any kind of physical training is to address the following:
– professional responsibilities (eg: establishing medical clearance from a physician, establishing your fees and pricing and establishing what your client’s goals are throughout the training program. You can find this information in Unit 12 of your textbook.
– methods of assessment testing (ex: body composition test, flexibility tests such as the sit and reach, strength and cardiovascular endurance and muscular endurance tests that include your 1 Rep Max tests for upper body and lower body, the 12-minute run/ walk test and the 1 minute sit up and push up tests. You can find this information in Unit 13, starting on page 404 in your textbook.
Please ensure that you explain what assessment tests you choose and why you have chosen these specific assessment tests.
Regarding the question asking you to include specific training protocol, it specifically asks you to provide a detailed, comprehensive, 12 week periodized training program including sets, repetitions and exercises.
– To assist you in creating an effective program, you will first need to take into account your client’s baseline assessments. To clarify, after you determine the one repetition maximum of this client’s upper body and lower body, you should have a better idea of where to begin in terms of resistance (weight) as well as how many sets and repetitions would be most appropriate for them. If you were to determine say, that your client is a beginner, the general rule would be to start them off at a lower level of intensity and volume, something similar to 1-2 sets and 12 repetitions per exercise. You might also want to recommend a program that addresses that full body in each session at the onset of the program in order to build a solid foundation in which to build on as your client continues to progress. You want to ensure that each client is working at a level that is commensurate with their abilities as well as their objectives.
– In your periodized program, you are going to split up the client’s recommended training program into mesocycles. For example, Weeks 1-3, Weeks 4-7, Weeks 8-12. For each mesocycle, you are to design an exercise program that is based on the client’s goals and abilities. Typically, throughout a periodized program you start with lower sets and higher repetitions and by the end of your program or the 12th week, the program should show definitive progression in terms of increased sets and possibly decreased repetitions as resistance should increase. In addition, exercises should become increasingly advanced and more specific to the client’s objectives. For example, if one of your client’s primary objectives is increasing lean muscle mass, by the last mesocycle (weeks 8-12) you would be designing a program directly correlated to that primary objective.
– As long as your program improves from weeks 1-12 and includes various exercises, sets and repetitions, there is not necessarily one ‘right answer,’ and therefore is also not one particular ‘wrong answer’ as there are many ways in which to achieve an end goal. In addition, you will need to provide some level of rationale and explanation for your program recommendation. This will allow for us to take a ‘peek behind the curtain’ of your thought process so to speak…and will provide us with validation of your full comprehension of the course material and ability to use it in a functional setting. You will do just fine. As for the concept of periodization, I might suggest that you review Units 14, 15 and 16 in your textbook which all delve into the broad scope of program development.
Regarding the section asking for you to discuss nutritional/dietary strategies, it specifically asks for you to discuss nutritional strategies and supplement recommendations.
– as to your nutrition response(s), essentially what we look for is that you utilize the BMR (which you calculated at the onset of the case study) as well as the Daily Caloric Requirement/Expenditure (DCE)(P.15) so as to determine the client’s recommended daily intake based on their primary goals and energy needs. So you’ll want to consider what the total amount of calories this client is going to need if he/she is training this much for one week. Therefore, if you have a client training 3 days/week, you will want to calculate how many calories he is going to need for that increased activity, etc. In addition, you can use one of the nutritional strategies thoroughly explained in the textbook.
– You can find this information and more great info in Units 17, 18, 19, 20 and beyond.
Essentially, for your overall programming, each section needs to be thoroughly thought out and explained in detail and with personal analysis included. It is up to you as to how you would like to design your program and as long as you provide a detailed program that includes appropriate exercises, both from the textbook and/or from outside resources if you prefer as well. This is a chance for you to use your creativity and to show us that you can design a long-term program for a client.
This is a fair amount of information and advice, so if you go over each part carefully when you are completing your case studies, you should do just fine. Please read each part carefully and continued good luck to you
——————————————————————————————————————————————
• With regard to your client’s preliminary information, you did not sufficiently discuss and explain your required professional responsibilities as a trainer to safely analyze the needs of a client before starting an exercise program. Please refer to the drawing-in phase in Unit 12 and all fitness assessments in Unit 13.

• With regards to your program design, you need to provide a more in-depth explanation or validation behind the different aspects of your program, including any resistance training, cardiovascular training, or flexibility training in your case studies. Please refer to Units 14, 15 and 16 to address these requirements.

• With regards to your nutrition, you need to provide a comprehensive nutritional strategy for each client specific to their particular dietary needs. We would like for you to go beyond simply stating the clients’ caloric need or their required daily protein, carbohydrate and fat requirements, but to explain your reasoning behind your calculations as well. Please review Units 1 & 17-20 in your text book.

• In addition, for these case studies make sure you provide a definitive connection between your initial evaluation, the assessments you chose, the actual exercise program design, the nutrition strategy, and how each aspect will most effectively assist them in achieving their goal(s). It may help you to review pages 393-493 in your text.
 
QUESTION  –   Case Study 1
 
Calculations: Calculate the client’s target heart rate using the Karvonen formula.
Training Program: Design a 12-week periodized training program for the client described in the Client Profile. Be very specific as you design the training program. This is an opportunity for you to demonstrate your full comprehension of the information and concepts discussed throughout the course. List the types of exercise, duration, sets, reps, rest intervals, and so on.
Include the following in your case study submission:

A description of your professional responsibilities as discussed in the stages of the drawing-in process (Unit 12)
Discussion of any fitness tests, methods of evaluation, and data collection used to assess and evaluate the client’s needs
Specific conditions that you have identified in the client profile
A detailed 12-week comprehensive and periodized training program including specific exercises, sets, repetitions, suggested rest times, etc. Use an integrated approach in your program recommendations.
Specific and detailed nutritional strategies and an explanation as to how the strategies will assist the client in meeting energy needs
Explanation for your chosen assessment, programming, and nutritional recommendations. (Be sure to reference course concepts when discussing rationale for your recommendations.

Keep in mind that a client should be able to take your program and put it into practice without having to contact you to clarify what you intended by your recommendations or to explain parts of your program.
Don’t forget your explanation for WHY you listed and recommended what you did. Reference the concepts and theories covered in the course. Be sure to address why the program and exercises recommended are appropriate for the specific client given the client’s history, current abilities, and intended goal(s). For example: if you are developing a program for a beginner client without any resistance training experience, explain how your program addresses the lack of experience, initial need for foundational development, process by which you would safely progress the client, etc. Tying your program to course concepts is a critical component of your case study.
 
Review the Client Profile below.
Client Profile: Diana Prince
Age: 37
Gender: Female
Resting Heart Rate: 75 bpm
Height: 5’5″
Weight: 165 lb
Body Fat Percentage: 31%
Background and Goals: Diana is a 37-year-old mother of two children. She used to exercise fairly consistently (mostly jogging and light aerobic activities) before having kids. Ever since she had her first child 9 years ago, she has not been very active. Diana has her 20-year high school reunion coming up in 3 months (12 weeks). She would like to look and feel her best and is eager and willing to spend the next 12 weeks doing what she can to change her body.
 
ANSWER Using the information above, will include specific sets, repetitions and exercises, utilizing an integrated approach. Will discuss nutritional strategies and an organized diet for better results.
A workout program will be supplied as per the below ; Weeks 1 – 3: STRENGTH TRAINING The following exercises are to be performed in a circuit  fashion on Monday, Wednesday, and Friday. Squat/Leg Press: 1-2 Sets, 10-15 Repetitions Incline Bench Press: 1-2 Sets, 10-15 Repetitions Leg Curl: 1-2 Sets, 10-15
Repetitions T-Bar Row: 1-2 Sets, 10-15 Repetitions Standing Calf Raises: 1-2 Sets, 10-15 Repetitions DB Shoulder Press: 1-2 Sets, 10-15 Repetitions Crunches: 1-2 Sets, 20 Repetitions Seated DB Curl: 1-2 Sets, 10-15 Repetitions Back Extensions: 1-2 Sets, 15 Repetitions
Cable Pushdowns: 1-2 Sets, 10-15 Repetitions AEROBICS Tuesday/Thursday: 20- to 45-minute run Saturday: 30-second jog/30-second sprint for 5 minutes total Weeks 4 – 9: STRENGTH TRAINING For this mesocycle we will use the following split and corresponding exercises. MESOCYCLE SPLIT Monday: Quads, Hamstrings, Calves
Wednesday: Pecs, Biceps, Abs/Lower Back Friday: Back, Triceps, Shoulders EXERCISES, REPS AND SETS Squat: 4 Sets, 8-10 Repetitions Stiff Leg Deadlift: 4 Sets, 8-10
Repetitions Leg Extension a1: 2 Sets, 12 Repetitions Leg Curls a2: 2 Sets, 12 Repetitions Seated Calf Raises: 2 Sets, 10 Repetitions Standing Calf Raises: 2 Sets, 12
Repetitions Wednesday: Incline Bench Press: 4 Sets, 8-10 Repetitions Peck Deck: 2 Sets, 12 Repetitions Preacher Curls: 2 Sets, 10-12 Repetitions Russian Twist: 3 Sets,
8 Repetitions Back Extensions: 3 Sets, 10 Repetitions Friday: Pull-Up: 4 Sets, 8-10 Repetitions Cable Rows: 3 Sets, 8-10 Repetitions Lying Tri Extensions: 3 Sets, 8-10
Repetitions DB Shoulder Press: 2 Sets, 8-10 Repetitions Lateral Raises: 2 Sets, 8-10 Repetitions AEROBICS Tuesday: 30-second jog/30-second sprint, start 5 minutes and
add 1 minute each week Thursday: 30- to 45-minute run Saturday: 30-second jog/30-second sprint, start 5 minutes and add 1 minute each week Note: a1 and a2 designate
two exercises that are to be done in a superset fashion. Do one set of the a1 exercises and while you are resting perform one set of the a2 exercise. Repeat until you
have completed all prescribed sets for those exercises before moving on to the next exercise(s).
Weeks 10 – 12: STRENGTH TRAINING For this mesocycle we will use the following split and corresponding exercises MESOCYCLE SPLIT Monday: Quads, Hamstrings, Calves
Wednesday: Pecs, Back, Abs/Lower Back Friday: Biceps, Triceps, Shoulders EXERCISES, REPS AND SETS Monday: Deadlift: 6 Sets, 8 Repetitions Stiff Leg Deadlift: 4 Sets, 8
Repetitions Seated Calf Raises: 5 Sets, 8 Repetitions Wednesday: Bench Press a1: 6 Sets, 8 Repetitions Pull-Up a2: 6 Sets, 8 Repetitions Russian Twist: 3 Sets, 8
Repetitions Back Extensions: 3 Sets, 8 Repetitions Friday: Barbell Curl a1: 5 Sets, 10 Repetitions Close Grip Bench a1: 5 Sets, 10 Repetitions Military Press: 5 Sets,
10 Repetitions Note: a1 and a2 designate two exercises that are to be done in a superset fashion. Do one set of the a1 exercises and while you are resting perform
one set of the a2 exercise. Repeat until you have completed all prescribed sets for those exercises before moving on to the next exercise(s). AEROBICS Thursday: 30-minute run Saturday: 30-second jog/30-second sprint, start 10 minutes and add 1 minute each week.
QUESTION – Case Study 2
Calculations: Calculate the client’s target heart rate using the Karvonen formula.
Training Program: Design a 12-week periodized training program for the client described in the Client Profile. Be very specific as you design the training program. This is an opportunity for you to demonstrate your full comprehension of the information and concepts discussed throughout the course. List the types of exercise, duration, sets, reps, rest intervals, and so on.
Include the following in your case study submission:

A description of your professional responsibilities as discussed in the stages of the drawing-in process (Unit 12)
Discussion of any fitness tests, methods of evaluation, and data collection used to assess and evaluate the client’s needs
Specific conditions that you have identified in the client profile
A detailed 12-week comprehensive and periodized training program including specific exercises, sets, repetitions, suggested rest times, etc. Use an integrated approach in your program recommendations.
Specific and detailed nutritional strategies and an explanation as to how the strategies will assist the client in meeting energy needs
Explanation for your chosen assessment, programming, and nutritional recommendations. (Be sure to reference course concepts when discussing rationale for your recommendations.

Keep in mind that a client should be able to take your program and put it into practice without having to contact you to clarify what you intended by your recommendations or to explain parts of your program.
Don’t forget your explanation for WHY you listed and recommended what you did. Reference the concepts and theories covered in the course. Be sure to address why the program and exercises recommended are appropriate for the specific client given the client’s history, current abilities, and intended goal(s). For example: if you are developing a program for a beginner client without any resistance training experience, explain how your program addresses the lack of experience, initial need for foundational development, process by which you would safely progress the client, etc. Tying your program to course concepts is a critical component of your case study.
 
Review the Client Profile below.
Client Profile: Steve Rogers
Age: 27
Gender: Male
Resting Heart Rate: 60 bpm
Height: 6’0″
Weight: 178 lb
Body Fat Percentage: 11%
Background and Goals: Steve is an avid runner and has been quite slim his whole life. He runs moderate- to long-distances three or four days per week. Running is his only physical activity. Steve has never been interested in resistance training because it is not his strong suit. Steve recently decided that he is tired of being skinny. He would like to put on some size and muscle before he travels back to his hometown for a good friend’s wedding in 12 weeks
 
ANSWER  Based on Roger’s heart rate which is 193 and his target to gain weight in 12weeks, will prepare a periodized Strength Training & Aerobics Program. Although a combined aerobic and resistance training program improves whole-body fitness and athletic performance, repeating the same workouts every week will eventually lead to plateaus in strength and performance. Likewise, continuously adding intensity with insufficient recover periods increases the risk for injury and overtraining. Therefore, I have adopted the concept of periodization — they vary the training specificity, intensity, and volume of training within a given period of time to focus on specific goals. Such goals include building endurance or improving maximal strength. A 12-week periodized program for a recreational athlete can similarly provide well-rounded improvements in hypertrophy and endurance, basic strength and power strength. This will set the client up for achieving his target in 12weeks time
Weeks 1 to 4 for Hypertrophy and Endurance, Weeks 5 to 8 for Basic Strength, Weeks 9 to12 for Strength and Power
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.
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
  Barbell Curl   3 sets of 12-15 reps
  Dumbbell Alternate Bicep Curl  2 sets of 12-15 reps
  Seated Calf Raise 3 sets of 12-15 reps

Day 3: Legs, Shoulders & Abs

  Leg Extensions 2 sets of 12-15 reps
  Seated Leg Curl  2 sets of 12-15 reps
  Leg Press 2 sets of 12-15 reps
  Barbell Shoulder Press  2 sets of 8-12 reps
  Side Lateral Raise  3 sets of 8-12 reps
  Seated Bent-Over Rear Delt Raise  3 sets of 8-12 reps
  Flat Bench Lying Leg Raise  3 sets of 12-15 reps

WEEK 2-4 A warm up for 5-10 minutes cardiovascular prior to weight training will be given Also, warm up for several sets prior to the working sets. 20minutes cardio exercise will be done everyday
Day 1: Chest, Triceps & Abs

  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
  Dips – Chest Version 3 sets of 12-15 reps
  Lying Dumbbell Tricep Extension   3 sets of 8-12 reps
  Bench Dips  3 sets of 8-12 reps
  Triceps Pushdown  3 sets of 12-15 reps
  Crunches  3 sets of 12-15 reps

Day 2: Back, Biceps & Calves

  Wide-Grip Lat Pulldown  3 sets of 8-12 reps
  Underhand Cable Pulldowns  3 sets of 8-12 reps
  Bent Over Barbell Row  3 sets of 12-15 reps
  Hyperextensions (Back Extensions)  3 sets of 12-15 reps
  Barbell Curl  3 sets of 12-15 reps
  Dumbbell Alternate Bicep Curl  3 sets of 12-15 reps
  Reverse Grip Bent-Over Rows  3 sets of 12-15 reps
  Standing Calf Raises  3 sets of 15-20 reps

Day 3: Legs, Shoulders & Abs

  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
NOTE
Warm up for 5-10 minutes of cardiovascular work prior to weight training. Also, warm up for several sets prior to the working sets. Cardio should be increased to 3 evening sessions per week. Begin with 20 minutes before the last meal at night..
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
Warm up for 5-10 minutes of cardiovascular work prior to weight training.  Cardio will be increased to 5 evening sessions per week. 20 minutes before the last meal at night will be enough to further spike the client’s metabolism and to push past any plateaus that may lurk on the horizon.
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
Warm up for 5-10 minutes of cardiovascular work prior to weight training. Also, warm up for several sets prior to your working sets.  Sets are reduced from three down to two. Both sets on each exercise will be conducted as a drop set. Once failure is reached on the initial eight reps, immediately follow this with a lighter weight that will allow another equal amount of reps. This will  be done twice on each exercise. Cardio will be increased to 7 evenings per week at 20 minutes intervals. This will be a  total 20 minutes, twice per day, 7 days per week.
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
Warm up for 5-10 minutes of cardiovascular work prior to weight training. Also, warm up for several sets prior to the working sets. Cardio will be increased to 7 evenings per week at 20 minutes’ intervals. This will be a total 20 minutes, twice per day, 7 days per week.
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

                                                                                                                                                               Order Now