CASE STUDY

Submitted by
Muhammed Shahal
 CLIENT OVER VIEW
Trainer : Coach Sac

ASSESMENT DATE : 21ST NOV 2021

1. BODY MASS INDEX
2. FLEXIBILITY TEST
Over fat Class 1 Lunges : Unbalanced
Squat : Balanced
GOAL
3. CARDIO VASCULAR TEST Fat Loss
Lean Muscle Mass Building
Treadmill : 150m x 3 RHR : 10
Sopaine : 8 x 3 Treadmill-RHR: 12
GT Prone : 8 x 3 THR : 26
Time Duration : 12 min 43 sec
ABOUT CLIENT
RHR : 17 Name : adhithya
Hight : 165
4. MASCULAR ENDURANCE TEST AGE : 26
Weight : 50.9
KneePushes : Situps : Squats : Lungs Gender : female
RHR : 10 RHR : 14 Medical Condition: Perfect
RHR : 12 RHR : 13
THR : 17 THR : 17 RHR : 60per Min
THR : 19 THR : 20
Number :15 Nationality : Indian
Number : 16 Number : 15 3
Contact : 0566487299
5. MASCULAR STRENGTH TEST (1 REP AX)

Squat: Chest Press: Dead lift :

LIFE STYLE OF CLIENT
RHR : 10 RHR : 12
RHR : 13
THR : 18 THR : 18 Adhithya is working women , she
THR : 19
20 kg - 6 rep 20 kg - 8 rep is working in a private firm as a
20 kg - 7 rep
25 kg - 4 rep 25 kg - 5 rep
25 kg - 6 rep system admin . she is an inactive
30 kg - 3 rep
Dead lift :

30 kg - 1 rep
30 kg - 4 rep person
35 kg - 1 rep
35 kg - 2 rep she needs to increase her lean
40 kg - 1 rep body muscle mass & decrease her
body fat personage also increase
strength level
RE CHECK AFTER
FOUR WEEK
 BIOMECHANISOM

DEAD LIFT : Perfect

LUNCHES : Unbalanced
OH SQUAT : Unbalanced

CORE INTEGRATION TEST

STRING TEST :
4 tap : perfect

CORE INTEGRATION TEST

SINGLE LEG STANDINGPSSTION PUSH :

2 side push , 4 time : un balanced

CORE INTEGRATION TEST

SQUAT POSITION PUSH : push around

the body : balaned

CORE INTEGRATION TEST

PLANK POSTION PUSH : 2 side push :

balanced
KARVONEN FORMULA
TARGET HEART RATE(THR)

FORMULA OF MHR THINGS NEEDED FOR THR

CALCULATION:
MHR = Universal Heart rate _ AGE
MHR = 220 _ 26 Universal Heart Rate, MHR, AGE,
RHR, Percentage
= 194
FORMULA OF HRR
THR = TARGET HEART RATE
HRR = MHR _ RHR MHR = MAXIMUM HEART RATE
HRR = 194 _ 60 RHR = Resting Heart Rate
= 134 HRR = Heart Rate Reserve

FORMULA OF THR

THR = HRRxPercentage+RHR UNIVERSAL HEART RATE

=( 134x 0.50)+60 NUMBER = 220
=67+60
=127
=(134x0.60)+60 HEART RATE TRAINING ZONE
=80+60 (PERCENTAGE FOR THE CLIENT STATUS)

=140 50% To 60% = Low Intensity

60% To 70% = Low Medium Intensity
70% To 80% = Medium High Intensity
80% To 90% = High Maximum Intensity
100% = Maximum Intensity
THR IN 10 SECONDS

THR in 10 Seconds = (THR in 1

minute/6)
CLIENT DETAILS
=127/6 AGE = 26
=21.16 Beat per 10 Seconds RHR = 10 x 6 =60
=140/6 Percentage = 50% To 60%
=23.4 Beats per 10 Seconds
 CLIENT GOAL
Name : Adhithya v
Medical Condition: Perfect
Age : 26
RHR : 60 per Min
Hight : 156 Nationality : Indian
Weight : 50.3 Contact : 0566487299
Gender : Female

GOALS (SMART)
FITT PRINCIPLE

s SPECIFIC

F
FAT CONTROL -1.7
MUSCLE CONTROL +4.9 KG
FREQUENCY
MOBLITY IMPROVEMENTS 3 TIMES IN A WEEK

M
MESURABLE
WITH CALIPERS

I
INTENSITY

A
THR (127-140) AND
3-4 SETS
ATTAINABLE 8-12 REPS
15.1% HER FAT

R REALISTIC
FOR FIT AND FOR AN INTERVIEW
T TIME
45 TO 60 MINUTES

T T
TIME TYPE
CARDIO VASCULAR
WITH IN 12 WEEK
FLEXIBILITY
MUSCULAR ENDURANCE
STRENGTH
MOBLITY TRAINING
 option : 1
DIET PLAN
Trainer : Coach sac

MORNING WAKEUP
Day start with 2 Glass of Water

BREAK FAST
2 Slice wheat bread
1 Tb peanut butter
4 Egg white
1 kiwi
1 tea cup green tea
multi vitamin tab

SNACK MEALS
protein shake
oats cooked 1 Chinese bowl
milk 250 ml
whey protein
banana 1 medium
blueberry
blend by mixer
LUNCH MEALS
200 gm brown rice
200 gm curry fish
broccoli & carrot boiled 1 bowl
omega 3 capsules 1

PRE-WORKOUT MEALS
black coffee
banana
sweet potato boiled 1 medium

POSE WORKOUT MEALS

half scoop whey protein blend with water

DINNER MEALS
grill Fish 180 gm
1 Chinese bowl mixed veg grilld
wheat dosa 2 pc
 option : 2
DIET PLAN
Trainer : Coach sac

MORNING WAKEUP
Day start with 2 Glass of Water

BREAK FAST
oatmeal in milk : 1 Chinese bowl
blueberry : 15 pc
walnut : 2pc
omelets egg whites : 2 eggs
multivitamin tablets : 1
orange : 1 small

SNACK MEALS
Greek yogurt : 1 chines bowl
strawberries : 3 med
banana : 1 small
blend by mixer

LUNCH MEALS
brown rice cooked : 200 gm
chicken curry : 1 Chinese bowl small
mixed veg grilled : 1 cup
omega 3 capsule : 1

PRE-WORKOUT MEALS
banana coffee oat meal : 1 cup

POSE WORKOUT MEALS

half scoop whey protein blend with water

DINNER MEALS
grilled chicken breast : 200 gm
chapati : 3 chapati
veg yogurt salad : 1 Chinese small
 MICRO CYCLE
1 TO 7 DAYS

WARM UP (MICRO CYCLE)

1. Pulse Check

You may have to move your fingers along the necks or slightly to either
side to feel the pulse. Once you have found your pulse, count the beats …
Estimated Reading Time: 10 Seconds

2. Joint Manipulation

It might be helpful to review shoulder anatomy and function and the

bones and joints in the Head, Shoulder, Torso, Wrist, Hip, Knee,
Ankle. Before you start the exercises, warm up your joint for about 5
minutes with the range of motion exercises. Warm up helps prevent
new injury to the area from doing the exercises.

3. Dynamic Stretching

Dynamic stretching before exercise will reduce muscle stiffness and

improve range of motion. As a result, you’ll be able to perform
exercises which require a wide range of motion like deep squats.
Using a full range of motion helps burn more calories and enhances
muscle growth.
4. Cardio Vascular Manipulation

Cardiovascular Adaptations to Exercise Training exercise training

leads to cardiovascular changes that markedly increase power
and lead to improved endurance performance. The functionally
most important adaptation is the improvement in maximal
cardiac output which is the result of an enlargement in cardiac
dimension improved. ( tread mill , stationary bike , elliptical
machine , rowing machine , burpee , etc ...)
5. RE Pulse Check
 PROGRAM DESIGN
MICRO-CYCLE
(1 To 7 days) Duration : 60 min

NO. Exercice Equpment AC/ PC UB /LB SET REP LOAD THR

1 Chest Press Chest press mac AC UB 3 10 10 21 TO 23

2 Leunches body weight AC/PC LB 3 10 bw -5 21TO 23

3 lat pulldown Rope PC UB 3 10 10 21 TO 23

4 Sumo Dead lift Kettle Bell AC/PC UP/UB 3 10 BW 21 TO 23

5 shoulder press smith mec 3 10 10 21 TO 23

AC uB

6 Reverse leg curl Curl mec PC LB 3 10 10 21 TO 23

7 Stepping side to BW AC/ PC LB 3 10 10 21 TO 23

side

plank BW AC/ PC LB 3 10 sec BW 21 TO 23

8
 MICRO CYCLE
1 TO 7 DAYS

STATI C STRETCHI NG COOL DOWN ( MI CRO CYCLE)

Should repeat
static
stretches two
to three times
each. This is a
very effective
way to
increase
Walking Treadmill 5 MINT flexibility.
Hip And Thigh Stretch Static
Side Stretch stretches
Chest Stretch should be
Hamstring Stretch used as part
of your cool-
down routine
to help
prevent injury.
Using static
stretching as
a maintenance
stretching
program will
also help
reduce your
risk of injury.
 MESO CYCLE
2TO 6WEEKS

WARM UP (MESO CYCLE)

1. Pulse Check

You may have to move your fingers along the necks or

slightly to either side to feel the pulse. Once you have
found your pulse, count the beats. Estimated Reading Joint
Time: 10 Seconds
Manipulation
2. Joint Manipulation
Exercises
It might be helpful to review shoulder anatomy and function
and the bones and joints in the Head, Shoulder, Torso, Wrist,
Hip, Knee, Ankle. Before you start the exercises, warm up
your joint for about 5 minutes with the range of motion Head rotation
exercises. Warm up helps prevent new injury to the area Shoulder rotation
from doing the exercises.
Torso
3. Dynamic Stretching
Hip
Dynamic stretching before exercise will reduce muscle Knee
stiffness and improve range of motion. As a result, you’ll be
able to perform exercises which require a wide range of
Ankle
motion like deep squats. Using a full range of motion helps Lunge with twist
burn more calories and enhances muscle growth. Arm circle
4. Cardio Vascular Exersice Lunge arm circle
Cardiovascular Adaptations to Exercise Training exercise
Leg pendulum
training leads to cardiovascular changes that markedly Spinal rotation
increase power and lead to improved endurance
performance. The functionally most important adaptation
is the improvement in maximal cardiac output which is the
result of an enlargement in cardiac dimension improved.

5. Re Pulse Check
 PROGRAM DESIGN
MESO-CYCLE
(2 To 6 Weeks) Duration : 60 min

MONDAY
THR 60 TO 70

n AC UB
o Exercice Equpment / /L SET REP LOAD THR
. PC B

AC
1 Squat SANDBAG LB 3 10 15 25-26
PC

INCLINE CHEST
2 BENCH AC UB 3 10 15 25-26
PRESS

AC
3 STEP UP BOX LB 3 10 5+5 25-26
PC

KETTELE BELL KETTELE AC

4 LB 3 10 10 25-26
SWING BELL PC

MEDICINE
5 RUSSIAN TWIST AC UB 3 10 5 25-26
BALL

6 Calf rise Smith Pc LB 3 12 15 25-26

 COOL DOWN
STATI C STRETCHI NG COOL DOWN
( MESO CYCLE)

walking 5 minuts
child pose
ab stretch
cat cow stretch
hip stretch
obliques stretch

TOTAL 10
MINUTS

TUESDAY
MOBILITY
TRANING
 MESO CYCLE
2TO 6WEEKS

WARM UP (MESO CYCLE)

1. Pulse Check

You may have to move your fingers along the necks or

slightly to either side to feel the pulse. Once you have
found your pulse, count the beats. Estimated Reading Joint
Time: 10 Seconds
Manipulation
2. Joint Manipulation
Exercises
It might be helpful to review shoulder anatomy and function
and the bones and joints in the Head, Shoulder, Torso, Wrist,
Hip, Knee, Ankle. Before you start the exercises, warm up
your joint for about 5 minutes with the range of motion Head rotation
exercises. Warm up helps prevent new injury to the area Shoulder rotation
from doing the exercises.
Torso
3. Dynamic Stretching
Hip
Dynamic stretching before exercise will reduce muscle Knee
stiffness and improve range of motion. As a result, you’ll be
able to perform exercises which require a wide range of
Ankle
motion like deep squats. Using a full range of motion helps Lunge with twist
burn more calories and enhances muscle growth. Arm circle
4. Cardio Vascular Exersice Lunge arm circle
Cardiovascular Adaptations to Exercise Training exercise
Leg pendulum
training leads to cardiovascular changes that markedly Spinal rotation
increase power and lead to improved endurance
performance. The functionally most important adaptation
is the improvement in maximal cardiac output which is the
result of an enlargement in cardiac dimension improved.

5. Re Pulse Check
 PROGRAM DESIGN
MESO-CYCLE
(2 To 6 Weeks) Duration : 60 min
WEDNESDAY
THR 60 -70
WARM UP

U
n
B
o Exercice Equpment AC/ PC SET REP LOAD THR
/L
.
B

AC L
1 GLOBLET SQUAT KETTELE BELL 3 10 18 25-26
PC B

U
2 DB PEC FLY DUMBELLES AC 3 10 5+5 25-26
B

AC L
3 HIP TRUHST T-BAR 3 10 18 25-26
PC B

U
4 REVERSE FLY DUMBELLS PC 3 10 5+5 25-26
B

HAMSTRING L
5 GYM BALL PC 3 10 BW 25-26
CURL B

U
6 PLANK Body Weight AC/PC 3 10 BW 25-26
B

COOL DOWN
 COOL DOWN
STATI C STRETCHI NG COOL DOWN
( MESO CYCLE)
rowing 5 minutes
spinal stretch
ab stretch
cat cow stretch
side trunk
sitting hip strctch

TOTAL 10
MINUTS

Thursday
WALKING
 MESO CYCLE
6 TO 8 WEEK

WARM UP (MESO CYCLE)

1. Pulse Check

You may have to move your fingers along the necks or

slightly to either side to feel the pulse. Once you have
found your pulse, count the beats. Estimated Reading Joint
Time: 10 Seconds
Manipulation
2. Joint Manipulation
Exercises
It might be helpful to review shoulder anatomy and function
and the bones and joints in the Head, Shoulder, Torso, Wrist,
Hip, Knee, Ankle. Before you start the exercises, warm up
your joint for about 5 minutes with the range of motion Head rotation
exercises. Warm up helps prevent new injury to the area Shoulder rotation
from doing the exercises.
Torso
3. Dynamic Stretching
Hip
Dynamic stretching before exercise will reduce muscle Knee
stiffness and improve range of motion. As a result, you’ll be
able to perform exercises which require a wide range of
Ankle
motion like deep squats. Using a full range of motion helps Lunge with twist
burn more calories and enhances muscle growth. Arm circle
4. Cardio Vascular Exersice Lunge arm circle
Cardiovascular Adaptations to Exercise Training exercise
Leg pendulum
training leads to cardiovascular changes that markedly Spinal rotation
increase power and lead to improved endurance
performance. The functionally most important adaptation
is the improvement in maximal cardiac output which is the
result of an enlargement in cardiac dimension improved.

5. Re Pulse Check
 PROGRAM DESIGN
MESO-CYCLE
(2 To 6 Weeks) Duration : 60 min
FRIDAY
THR 60 TO 70
WARM UP

U
n
AC/ B
o Exercice Equpment SET REP LOAD THR
PC /L
.
B

AC/
1 BARBEL SQUAT BARBELL LB 3 12 20 25-26
PC

FLAT BENCH U
2 SMITH AC 3 12 20 25-26
PRESS B

AC
3 SIDE LUNCHES KETTLE BELL LB 3 12 15 25-26
PC

LAT PULL U
4 LAT PULL MEC PC 3 12 20 25-26
DOWN B

U
PC
5 DEAD LIFT BARBELL B 3 12 30 25-26
AC

CABLE U
6 Rope AC 3 12 10 25-26
ROTATION B

COOL DOWN
STATI C STRETCHI
COOL DOWNNG COOL DOWN
( MESO CYCLE)
cycling 5 minutes
knee to chest
back extension
cat cow stretch
hip stretch
obliques stretch

TOTAL 10
MINUTS

SATURDAY SUNDAY
MOBLITY
TRAINING RESTDAY
RE TEST AFTER FOUR
WEEKS
Trainer : Coach Sac

RE ASSESMENT DATE : 23 DEC 21

NOV 2021
1. BODY MASS INDEX
2. FLEXIBILITY TEST
Over fat Class 1 Lunges : balanced
Squat : Balanced

3. CARDIO VASCULAR TEST

Treadmill : 150m x 3 RHR : 10

Supine : 8 x 3 Treadmill-RHR: 11
GT Prone : 8 x 3 THR : 23
Time Duration : 9 min 26 sec
RHR : 16

4. MASCULAR ENDURANCE TEST

Pushes : Sit-ups : Squats : Lunges :

RHR : 10 RHR : 12 RHR : 13 RHR : 15
THR : 19 THR : 21 THR : 23 THR : 23
Number : 12
Number : 35 Number : 27 Nnuber:8

5. MASCULAR STRENGTH TEST (1 REP AX)

Squat: Chest Press: Dead lift :

RHR : 10 RHR : 14 RHR : 15
THR : 23 THR : 25 THR : 26
20 kg - 12 20 kg : 13 20 kg - 12
25 kg - 9
25 kg : 10 25 kg : 11
30 kg - 5 Dead lift :

35 kg - 4 30 kg : 9 30 kg : 9
40 kg - 1 35 kg : 7 35 kg : 7
40 kg : 3 40 kg : 4
45 kg : 1 45 kg : 2
50 kg : 1
 MESO CYCLE
6 TO 8 WEEKS

WARM UP (MESO CYCLE)

1. Pulse Check

You may have to move your fingers along the necks or

slightly to either side to feel the pulse. Once you have
found your pulse, count the beats. Estimated Reading Joint
Time: 10 Seconds
Manipulation
2. Joint Manipulation
Exercises
It might be helpful to review shoulder anatomy and function
and the bones and joints in the Head, Shoulder, Torso, Wrist,
Hip, Knee, Ankle. Before you start the exercises, warm up
your joint for about 5 minutes with the range of motion Head rotation
exercises. Warm up helps prevent new injury to the area Shoulder rotation
from doing the exercises.
Torso
3. Dynamic Stretching
Hip
Dynamic stretching before exercise will reduce muscle Knee
stiffness and improve range of motion. As a result, you’ll be
able to perform exercises which require a wide range of
Ankle
motion like deep squats. Using a full range of motion helps Lunge with twist
burn more calories and enhances muscle growth. Arm circle
4. Cardio Vascular Exersice Lunge arm circle
Cardiovascular Adaptations to Exercise Training exercise
Leg pendulum
training leads to cardiovascular changes that markedly Spinal rotation
increase power and lead to improved endurance
performance. The functionally most important adaptation
is the improvement in maximal cardiac output which is the
result of an enlargement in cardiac dimension improved.

5. Re Pulse Check
 PROGRAM DESIGN
MESO-CYCLE
(6 To 8 Weeks) Duration : 60 min
MONDAY
THR 70 TO 80
WARM UP

U
n
AC/ B
o Exercice Equpment SET REP LOAD THR
PC /L
.
B

REVERSE AC
1 DUMBELLS LB 3 12 10+10 26-27
LUNCHES PC

AC U
2 PULL OVER DUMBELLS 3 12 10 26-27
PC B

REVERSE LEG
3 DB PC LB 3 12 10 26-27
CURL

U
4 SEATED ROW MECHINE PC 3 12 25 26-27
B

AC LB
5 SQUAT &JUMP BOX 3 12 BW 26-27
PC

U 45-
PLANK AND
6 BW PC B 3 60 BW 26-27
TWIST
LB SEC

COOL DOWN
STATI C STRETCHI
COOL DOWNNG COOL DOWN
( MESO CYCLE)
Tread mill 5 minutes
child pose
ab stretch
cat cow stretch
hip stretch
obliques stretch

TOTAL 10
MINUTS

TUESDAY
MOBILTY
TRAINING
 MESO CYCLE
6 TO 8 WEEK

WARM UP (MESO CYCLE)

1. Pulse Check

You may have to move your fingers along the necks or

slightly to either side to feel the pulse. Once you have
found your pulse, count the beats. Estimated Reading Joint
Time: 10 Seconds
Manipulation
2. Joint Manipulation
Exercises
It might be helpful to review shoulder anatomy and function
and the bones and joints in the Head, Shoulder, Torso, Wrist,
Hip, Knee, Ankle. Before you start the exercises, warm up
your joint for about 5 minutes with the range of motion Head rotation
exercises. Warm up helps prevent new injury to the area Shoulder rotation
from doing the exercises.
Torso
3. Dynamic Stretching
Hip
Dynamic stretching before exercise will reduce muscle Knee
stiffness and improve range of motion. As a result, you’ll be
able to perform exercises which require a wide range of
Ankle
motion like deep squats. Using a full range of motion helps Lunge with twist
burn more calories and enhances muscle growth. Arm circle
4. Cardio Vascular Exersice Lunge arm circle
Cardiovascular Adaptations to Exercise Training exercise
Leg pendulum
training leads to cardiovascular changes that markedly Spinal rotation
increase power and lead to improved endurance
performance. The functionally most important adaptation
is the improvement in maximal cardiac output which is the
result of an enlargement in cardiac dimension improved.

5. Re Pulse Check
 PROGRAM DESIGN
MESO-CYCLE
(6 To 8 Weeks) Duration : 60 min
WEDNESDAY
THR 70 TO 80
WARM UP

U
n
AC/ B
o Exercice Equpment SET REP LOAD THR
PC /L
.
B

LB
AC
1 SUMO DEADLIFT BARBELL U 3 12 30 26-27
PC
B

DUMBLESS
2 DUMBELLS PC LB 3 12 12 26-27
ROW

3 DONKEY KICK CABLE PC LB 3 12 8 26-27

CABLE CROSS U
4 RACK AC 3 12 8 26-27
OVER B

SINGLE LEG
5 BW PC LB 3 12 BW 26-27
BRIDGE

LB
SIDE PLANK AC
6 BW U 3 12 BW 26-27
ABDUCTION PC
B

COOL DOWN
STATI C STRETCHI
COOL DOWNNG COOL DOWN
( MESO CYCLE)
rowing 5 minutes
side lunge
ab stretch
cat cow stretch
back extension
hamstring stretch

TOTAL 10
MINUTS

THURSDAY
CYCLING
 MESO CYCLE
6 TO 8 WEEK

WARM UP (MESO CYCLE)

1. Pulse Check

You may have to move your fingers along the necks or

slightly to either side to feel the pulse. Once you have
found your pulse, count the beats. Estimated Reading Joint
Time: 10 Seconds
Manipulation
2. Joint Manipulation
Exercises
It might be helpful to review shoulder anatomy and function
and the bones and joints in the Head, Shoulder, Torso, Wrist,
Hip, Knee, Ankle. Before you start the exercises, warm up
your joint for about 5 minutes with the range of motion Head rotation
exercises. Warm up helps prevent new injury to the area Shoulder rotation
from doing the exercises.
Torso
3. Dynamic Stretching
Hip
Dynamic stretching before exercise will reduce muscle Knee
stiffness and improve range of motion. As a result, you’ll be
able to perform exercises which require a wide range of
Ankle
motion like deep squats. Using a full range of motion helps Lunge with twist
burn more calories and enhances muscle growth. Arm circle
4. Cardio Vascular Exersice Lunge arm circle
Cardiovascular Adaptations to Exercise Training exercise
Leg pendulum
training leads to cardiovascular changes that markedly Spinal rotation
increase power and lead to improved endurance
performance. The functionally most important adaptation
is the improvement in maximal cardiac output which is the
result of an enlargement in cardiac dimension improved.

5. Re Pulse Check
 PROGRAM DESIGN
MESO-CYCLE
(6 To 8 Weeks) Duration : 60 min
FRIDAY
THR 70 TO 80
WARM UP

U
n
AC/ B
o Exercice Equpment SET REP LOAD THR
PC /L
.
B

AC LB
DB SQUAT&OV
1 DB PC U 3 12 15 26-27
ER HED PRESS
B

RENAGED ROW
U
2 MOUNTAN DUMBELLS AC 3 12 10 26-27
B
CLIMB

LB
LUNCH AND AC
3 PALTE U 3 12 10 26-27
TWIST PC
B

DUMBLE
PC U
4 PRESS&CLOSE DUMBLESS 3 12 12+12 26-27
AC B
GRIP DB PRESS

BANDED 4*4 RASISTANCE AC LB

5 3 12 26-27
WALK BAND PC

U
6 BICEPS CURL DUMBLLS AC 3 12 10+10 26-27
B

COOL DOWN
STATI C STRETCHI NG COOL DOWN
COOL DOWN
( MESO CYCLE)
Rowing 5 minutes
child pose
ab stretch
cat cow stretch
hip stretch
obliques stretch

TOTAL 10
MINUTS

SATAURDAY
WALKING

SUNDAY
REST DAY
 MESO CYCLE
8 TO 12 WEEK

WARM UP (MESO CYCLE)

1. Pulse Check

You may have to move your fingers along the necks or

slightly to either side to feel the pulse. Once you have
found your pulse, count the beats. Estimated Reading Joint
Time: 10 Seconds
Manipulation
2. Joint Manipulation
Exercises
It might be helpful to review shoulder anatomy and function
and the bones and joints in the Head, Shoulder, Torso, Wrist,
Hip, Knee, Ankle. Before you start the exercises, warm up
your joint for about 5 minutes with the range of motion Head rotation
exercises. Warm up helps prevent new injury to the area Shoulder rotation
from doing the exercises.
Torso
3. Dynamic Stretching
Hip
Dynamic stretching before exercise will reduce muscle Knee
stiffness and improve range of motion. As a result, you’ll be
able to perform exercises which require a wide range of
Ankle
motion like deep squats. Using a full range of motion helps Lunge with twist
burn more calories and enhances muscle growth. Arm circle
4. Cardio Vascular Exersice Lunge arm circle
Cardiovascular Adaptations to Exercise Training exercise
Leg pendulum
training leads to cardiovascular changes that markedly Spinal rotation
increase power and lead to improved endurance
performance. The functionally most important adaptation
is the improvement in maximal cardiac output which is the
result of an enlargement in cardiac dimension improved.

5. Re Pulse Check
 PROGRAM DESIGN
MESO-CYCLE
(8 To 12 Weeks) Duration : 60 min
MONDAY
THR 80 TO 90
WARM UP

U
n AC LOA
B SE
o Exercice Equpment / REP D IN THR
/L T
. PC KG
B

REVERS GRIP
AC U
1 LAT PULL LAT MAC 4 12 25 28-30
PC B
DOWN

LEG PRESS AC L
2 LEG PRESS 4 12 40 28-30
MAC PC B

SKULL U
3 EAZY BAR PC 4 12 15 28-30
CRUSHERS B

L
4 CALF RAISE SMITH PC 4 12 25 28-30
B

U
5 CHEST PRESS BARBELL PC 4 12 30 28-30
B

HIPABDUCTO ABDUCTOR L
6 4 12 18 28-30
R WORKOUT B

COOL DOWN

COOL DOWN
 COOL DOWN
STATI C STRETCHI NG COOL DOWN
( MESO CYCLE)
elliptical mec 5 minutes
child pose
ab stretch
cat cow stretch
hip stretch
obliques stretch

TOTAL 10
MINUTS

TUESDAY
CYCLING
 MESO CYCLE
8 TO 12 WEEK

WARM UP (MESO CYCLE)

1. Pulse Check

You may have to move your fingers along the necks or

slightly to either side to feel the pulse. Once you have
found your pulse, count the beats. Estimated Reading Joint
Time: 10 Seconds
Manipulation
2. Joint Manipulation
Exercises
It might be helpful to review shoulder anatomy and function
and the bones and joints in the Head, Shoulder, Torso, Wrist,
Hip, Knee, Ankle. Before you start the exercises, warm up
your joint for about 5 minutes with the range of motion Head rotation
exercises. Warm up helps prevent new injury to the area Shoulder rotation
from doing the exercises.
Torso
3. Dynamic Stretching
Hip
Dynamic stretching before exercise will reduce muscle Knee
stiffness and improve range of motion. As a result, you’ll be
able to perform exercises which require a wide range of
Ankle
motion like deep squats. Using a full range of motion helps Lunge with twist
burn more calories and enhances muscle growth. Arm circle
4. Cardio Vascular Exersice Lunge arm circle
Cardiovascular Adaptations to Exercise Training exercise
Leg pendulum
training leads to cardiovascular changes that markedly Spinal rotation
increase power and lead to improved endurance
performance. The functionally most important adaptation
is the improvement in maximal cardiac output which is the
result of an enlargement in cardiac dimension improved.

5. Re Pulse Check
 PROGRAM DESIGN
MESO-CYCLE
(8 To 12 Weeks) Duration : 60 min
WEDNESDAY
THR 80 TO 90
WARM UP

n U
AC/ SE LOA
o Exercice Equpment B REP THR
PC T D
. LB

DECLINE U
1 BARBELL AC 4 12 30 28-30
BENCH PRESS B

BULGARIAN AC L
2 DB 4 12 12+12 28-30
SPLIT SQAUT PC B

REVERS GRIP
U
3 BEND OVER SET BAR PC 4 12 20 28-30
B
ROW

RUSSIAN
U
4 TWIST WITH MED BALL AC 4 12 8 28-30
B
MED BALL

CABLE HIP
ADDUCTOR L
5 ADDUOCTIO 4 12 20 28-30
TRAINING B
N

AC U
6 UPRIGHT ROW DB 4 12 20 28-30
PC B

COOL DOWN

COOL DOWN
STATI C STRETCHI
COOL DOWNNG COOL DOWN
( MESO CYCLE)
Rowing 5 minutes
child pose
ab stretch
cat cow stretch
hip stretch
obliques stretch

TOTAL 10
MINUTS

THURSDAY
CYCLING
 MESO CYCLE
8 TO 12 WEEK

WARM UP (MESO CYCLE)

1. Pulse Check

You may have to move your fingers along the necks or

slightly to either side to feel the pulse. Once you have
found your pulse, count the beats. Estimated Reading Joint
Time: 10 Seconds
Manipulation
2. Joint Manipulation
Exercises
It might be helpful to review shoulder anatomy and function
and the bones and joints in the Head, Shoulder, Torso, Wrist,
Hip, Knee, Ankle. Before you start the exercises, warm up
your joint for about 5 minutes with the range of motion Head rotation
exercises. Warm up helps prevent new injury to the area Shoulder rotation
from doing the exercises.
Torso
3. Dynamic Stretching
Hip
Dynamic stretching before exercise will reduce muscle Knee
stiffness and improve range of motion. As a result, you’ll be
able to perform exercises which require a wide range of
Ankle
motion like deep squats. Using a full range of motion helps Lunge with twist
burn more calories and enhances muscle growth. Arm circle
4. Cardio Vascular Exersice Lunge arm circle
Cardiovascular Adaptations to Exercise Training exercise
Leg pendulum
training leads to cardiovascular changes that markedly Spinal rotation
increase power and lead to improved endurance
performance. The functionally most important adaptation
is the improvement in maximal cardiac output which is the
result of an enlargement in cardiac dimension improved.

5. Re Pulse Check
 PROGRAM DESIGN
MESO-CYCLE
(8 To 12 Weeks) Duration : 60 min
FRIDAY
THR 80 TO 90
WARM UP

U
n AC
B SE RE LOA
o Exercice Equpment / THR
L T P D
. PC
B

U
8
SUMO DEAD B
1 BARBELL PC 4 TO 40 28-30
LIFT L
12
B

U
20
FARMERS AC B
2 TRAP BAR 4 SE 20 28-30
WALK PC L
C
B

U
20
WALKING AC B
3 BW 4 SE BW 28-30
BURPE PC L
C
B

U
DB SQUAT
AC B
4 WITH OH DB 4 12 12+12 28-30
PC L
PRESS
B

U
5 TBAR ROW BARBELL PC 4 12 25 28-30
B

HAMMAER U
6 DB AC 4 12 10 28-30
CURL B
STATI C STRETCHI
COOL DOWNNG COOL DOWN
( MESO CYCLE)
cycling 5 minut
Wide toe Touch
Glute Stretch
Quad Stretch (Left and Right)
Side Bend Stretch
Arm Cross Shoulder Stretch
Over Head Triceps Stretch
Chest Cross Arm Swing

TOTAL 10
MINUTS

SUNDAY
CYCLING
 MESO CYCLE
2 WEEKS LEADING TO 6 WEEKS

STATIC STRETCHING COOL DOWN (MESO CYCLE)

Walking Treadmill Should repeat

Hip And Thigh Stretch static stretches
Side Stretch two to three
Chest Stretch times each. This
Hamstring Stretch is a very
effective way to
SHOULDER STRETCH. increase
HAMSTRING STRETCH. flexibility.
STANDING HAMSTRING
Static stretches
STRETCH.
CALF STRETCH.
should be used
HIP AND THIGH STRETCH. as part of your
ADDUCTOR STRETCH. cool-down
STANDING ILOPTOBIAL BAND routine to help
STRETCH prevent injury.
Using static
stretching as a
Wide toe Touch maintenance
Glute Stretch
stretching
Quad Stretch (Left and Right)
program will
Side Bend Stretch
also help
Arm Cross Shoulder Stretch
Over Head Triceps Stretch
reduce your risk
Chest Cross Arm Swing of injury.
 COACH SAC
LEVEL 3 PERSONAL TRAINING
STUDENT