I need your help with a workout plan

[Toadstool Senior Member Find all posts View Profile Close Toadstool]

I'm taking my exam for the ISSA PT certification. I need to evaluate the workout programs of 4 individuals:
2 bodybuilders
2 anaerobic-based trainers

Can you please - pretty please - post your workout routine or a link to it so that I can use it for my evaluation during my exam?

[Toadstool Senior Member Find all posts View Profile Close Toadstool]

I realize that I could go looking through the exercise/health forum - and I will - but I'd prefer if someone gave me permission.

[CptnD Senior Member Find all posts View Profile Close CptnD]

*Bicycle, Precor, or Treadmill for 10-12 Min to start everyday.

Day 1 Chest/Shoulders
Flat Bench- 4 Sets/ 12-15 Reps
Incline Bench- 4 Sets/ 12-15 Reps
Cable Fly's (Upper Angle, Mid Angle, Lower Angle)- 4 Sets/ 12-15 Reps
Shoulder Press- 4 Sets/ 12-15 Reps
Incline Dumbbell Fly's- 4 Sets/ 12-15 Reps
Rear Delt Raises- 4 Sets/ 10-12 Reps
Side Raises- 4 Sets/ 10-12 Reps
Dips- 3 Sets/ 20 Reps

Day 2 Arms
Straight Barbell Curls- 4 Sets/ 8-10 Reps
Cable Tricep Extensions- 4 Sets/ 8-10 Reps
Dumbbell Hammer Curls- 4 Sets/ 8-10 Reps
Alternating Cable Curls- 4 Sets/ 8-10 Reps
Skull Crusher's- 4 Sets- 8-10 Reps
Close Grip Bench- 4 Sets/ 8-10 Reps
Concentration Curls- 4 Sets/ 8-10 Reps
*Triset Bicep Failures (Lower to half, Half to full, Lower to full)- 3 Sets/ 10-12 Reps
Dips- 3 Sets/ 20 Reps

Day 3 Back
Deadlifts- 8 Sets/ 8-10 Reps
Bent Over Rows Regular Grip- 4 Sets/ 10-12 Reps
Bent Over Rows Reverse Grip- 4 Sets/ 10-12 Reps
T-Bar Rows- 4 Sets/ 10-12 Reps
Seated Bent Over Row- 4 Sets/ 10-12 Reps
Reverse Fly's (Machine)- 4 Sets/ 10-12 Reps
Cable Crossover's- 4 Sets/ 10-12 Reps
Good Morning's- 3 Sets/ 12-15 Reps
Pull Ups- 3 Sets/ 10-12 Reps

Day 4 Legs/Abs
Free Squats- 4 Sets/ 10-12 Reps
Front Squats- 4 Sets/ 10-12 Reps
Leg Extensions/Ab Tighteners (With 8lb medicine ball in between ankles while leaning back)- 4 Sets/ 10-12 Reps
Leg Press- 4 Sets/ 10-12 Reps
Kneeling Cable Crunches- 4 Sets/ 30 Reps
Planks On Yoga Ball (For Advanced)- 4 Sets/ 30 Seconds Each
Torso Twist- 4 Sets/ 30 Seconds Each
Lunges With Weight- 4 Sets/ 10-12 Reps
Calf Raises- 4 Sets/ 10-12 Reps

Day 5 Cardio
Precor For *Interval Training- 20 Minutes Total- Forward 2 Minutes/ Backward 2 Minutes
Bicycle For *Interval Training- 20 Minutes Intense
Treadmill- 10 Minutes Paced Run

*Trisets= One set of three different exercises. EX. 10/10/10-One Set Complete...REST 1 Min...10/10/10...
*Interval to maintain muscle and not lose it during cardio.

Thank you for asking!

[Toadstool Senior Member Find all posts View Profile Close Toadstool]

Thank you for sharing! I'll give you a reps for it

[CptnD Senior Member Find all posts View Profile Close CptnD]

Thank you for sharing! I'll give you a reps for it

Righteous!!

[Kdub Senior Member Find all posts View Profile Close Kdub]

DAY 1.

5 Mins warm up on tread mill. Increasing speed every minute until heart rate hits 105bpm.
35 mins On treadmill using a 4 min run and 1 walk routine. Each minute running I increase the speed by 0.5-07mph. Aiming to hit 130/140/150/160 BPM in the run phase and back down to 110-120 in the recovery phase.
Cool down walk for 3 minutes.
Stretch out for 15-20 mins to really loosen up and work on flexibility and get the heart rate below 75
6 sets of failure press ups (2 normal, 2 wide, 2 military) with only 30 seconds rest between
3 sets of Dips to failure
200 reps of abs / lower back raises.

DAY2
5 min treadmill warm up
30 mins steady pace with heart rate about 135
5 mins cool down
15-20 mins stretching.
Pull ups (6 sets to failure with 1 minute rest)
Upright rows 3 sets to failure 30 seconds rest
Bicep curl 3 sets to failure 30 seconds rest (light weight just to kill them off)

Day 3 Rest

Day 4
5 mins warm up on treadmill
30 mins of 2 mins on and 2 mins off speed interval training 6mph being the recovery speed and 8-9mph being the fast speed.
5 mins cool down
15-20 mins of stretching
Shoulder press 3 sets
Side raises 3 sets
200 reps for abs and lower back

Day 5
5 mins warmup treadmill
As long as I can holding over 10mph which is 6 minute mile speed. Usually manage 3-4 miles before tapering down to a steady run at 7mph for 5 more minutes.
5 min cool down.
15-20 minutes stretching

Day 6
5 mins warm up
25-30 minute recovery run
5 mins cool down
15-20 minutes stretching

Overall body workout.
Everything 3 sets
Pull ups (3 sets on the weakest form earlier in the week)
Press ups (again 3 on the weakest)
Squats max reps staring at half body weight and up 15 lbs per set
Dead lift 100-120 lbs max reps
Abs lots of leg raises and oblique work. 15 mins worth

All in all about 7-8 hours a week. Eating 2300kcal burns about a pound a week. 1800 for 2 lbs. And about 27-2800 maintains.

Diet balanced
Morning 800-1000 kcal with plenty of slow release carbs.

2 small meals of about 2-300 kcals throughout the day.

Evening meal with plenty of vegetables, lean meats, salad, nuts, avocado, oily fish but minimum carbs. About 6-800 kcals

Small snacks the odd bit of fruit

Water intake About a US gallon per day.

[Toadstool Senior Member Find all posts View Profile Close Toadstool]

Thanks for the input, i'll rep you for it. I'm going to write my essay now so i won't be needing any more.

[islander Senior Member Find all posts View Profile Close islander]

Yay Good Luck on the essay Toad!!!

[thenewdude Senior Member Find all posts View Profile Close thenewdude]

Not everyone's workout plan is the same and also depends on your body because we all are built differently.

The best thing you can do first is go to the gym and met up with a weight trainer who can see your body in proportion. This will help give a more concrete plan. Yes, I do pump iron and was a former trainer but without physically meeting the person it is hard to know where to go first and see where one is at.