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    Client Taiba Alnafisi Coach Chantelle: Exercise Sets Reps Week 1 Week 2 Week 3 Week 4 Day 1 LBS LBS LBS LBS

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    Amna Alenzi

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    Client Taiba Alnafisi Coach Chantelle: Exercise Sets Reps Week 1 Week 2 Week 3 Week 4 Day 1 LBS LBS LBS LBS

    Uploaded by

    Amna Alenzi
    4 views11 pages

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    Gym

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    Copyright:

    © All Rights Reserved
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    4 views11 pages

    Client Taiba Alnafisi Coach Chantelle: Exercise Sets Reps Week 1 Week 2 Week 3 Week 4 Day 1 LBS LBS LBS LBS

    Uploaded by

    Amna Alenzi

    Copyright:

    © All Rights Reserved
    Download as DOCX, PDF, TXT or read online from Scribd
    Download as docx, pdf, or txt
    of 11

    Client Taiba Alnafisi

    Coach Chantelle

    Dear Taiba
    I trust your journey to health and fitness will be a good one. Here are some tips and recommendations below:
    · Always rest between each set of exercises and drink some water as well. Hydration is important

    · Start all exercises at a weigh you are comfortable with and increase weight by 5 pounds each week. You can decide which weight you are
    comfortable with starting with and increase by 5 pounds every week. I have simply added weight suggestions based on our short time together

    · Remember to perform stretching exercises for 10 minutes before exercises

    · Start all your resistance training with a 10 minute warm up on a cardio machine of your choice

    · Don’t forget to foam roll, 30seconds on each side

    Exercise Sets Reps Week 1 Week 2 Week 3 Week 4


    Day 1 LBS LBS LBS LBS
    15 min warm up
    Step ups 3 20 BW 5 5 10
    Hip press (single leg) 3 12 90 100 110 120

    Lunges 3 20 BW 5 5 10

    Squats with 1s hold 3 12 15lbs 20lbs 25lbs 25lbs

    Wall throws 3 15 6 8 10 12
    Dead lift with Kb 3 12 12kg 14kg 16kg 18kg

    Ball slams 3 15 8 10 12 12

    Sledge push 6 80 85 90 95

    Day 2: CARDIO: 50 MINS


    Exercise Sets Reps 1 2 3 4
    Day 3 LBS LBS LBS LBS
    15 min warm up
    Chestpress 3 12 5 10 10 15

    Overhead press 3 12 10 10 15 15

    Pulldown 3 12 30 35 35 40
    Low row 3 15 25 25 40 40

    Leg extensions 3 15 30 35 40 45

    Wall sits plus ball throw 3 15 6 8 10 10


    Bench burpees 3 12 - - - -

    Squats with 1s hold 3 15 15lbs 20lbs 25lbs 25lbs

    Cardio: 50 MINS

    Exercise Sets Reps Week 1 Week 2 Week 3 Week 4


    Day 5 LBS LBS LBS LBS
    15 min warm up
    Planks 3 30 BW BW BW BW

    Ball slams 3 15 6 8 8 10

    Step ups 3 20 BW 5 5 10
    Side Lunges with 1 dumbbell 3 10 per 10 15 20 25
    side

    Squats with 1s hold 3 12 15lbs 20lbs 25lbs 25lbs

    Front squat jumps 3 20 BW BW BW BW

    Hip press (single leg) 3 12 90 90 100 110


    Sit with overhead press 3 12 5 5 7.5 10

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