Members Login
|
Contact
Home
Why Are We Different?
Testimonials
Tell A Friend
Join Now!
Why Are We Different?
Success
Personalized
Exercise
Using A Certified Personal Trainer
Science Of It All
Sample For Home
Sample For Gym
Nutrition
Healthy Nutrition
Good Eating Habits
Sample Breakfast
Sample Lunch
Sample Dinner
Sample Snacks
Testimonials
Join Our Newsletter
Pricing
About Us
Our Mission
Who Is Mel?
Custom Workout Schedule For Sample Customer
Based on this customer's current fitness level and goals we created the following workout schedule for him.
Age:
44
Weight:
192
Height:
5' 10"
Weight Goals:
Go from 192 Lbs. to 165 Lbs.
Fitness Goals:
Run a 10k with his daughter in 3 months
Equipment:
Gym Membership
WARMUP
CARDIO: Warm up
MINUTES: 5 PACE: 80% Heart Rate
CIRCUIT #1:
Leg Extensions
3 Sets of 12
Resistance: 50
Sets:
.
1
2
3
4
5
Reps:
.
1
2
3
4
5
6
7
8
9
10
11
12
13
14
15
Resist:
.
Level 1
Level 2
Level 3
Level 4
Level 5
1
5
10
15
20
25
30
35
40
45
50
55
60
65
70
75
80
85
90
95
100
105
110
115
120
125
130
135
140
145
150
155
160
165
170
175
180
185
190
195
200
E. L.
.
1
2
3
4
5
I Did It
Barbell Bench Press
3 Sets of 12
Resistance: 80
Sets:
.
1
2
3
4
5
Reps:
.
1
2
3
4
5
6
7
8
9
10
11
12
13
14
15
Resist:
.
Level 1
Level 2
Level 3
Level 4
Level 5
1
5
10
15
20
25
30
35
40
45
50
55
60
65
70
75
80
85
90
95
100
105
110
115
120
125
130
135
140
145
150
155
160
165
170
175
180
185
190
195
200
E. L.
.
1
2
3
4
5
I Did It
CARDIO: Bike at Level 8
MINUTES: 5 PACE: 80 RPM
COMMENT:
REPEAT THIS CIRCUIT 1 TIMES.
CIRCUIT #2:
Pulldowns Wide Grip
3 Sets of 12
Resistance: 80
Sets:
.
1
2
3
4
5
Reps:
.
1
2
3
4
5
6
7
8
9
10
11
12
13
14
15
Resist:
.
Level 1
Level 2
Level 3
Level 4
Level 5
1
5
10
15
20
25
30
35
40
45
50
55
60
65
70
75
80
85
90
95
100
105
110
115
120
125
130
135
140
145
150
155
160
165
170
175
180
185
190
195
200
E. L.
.
1
2
3
4
5
I Did It
Dumbbell Shoulder Press
3 Sets of 12
Resistance: 50
Sets:
.
1
2
3
4
5
Reps:
.
1
2
3
4
5
6
7
8
9
10
11
12
13
14
15
Resist:
.
Level 1
Level 2
Level 3
Level 4
Level 5
1
5
10
15
20
25
30
35
40
45
50
55
60
65
70
75
80
85
90
95
100
105
110
115
120
125
130
135
140
145
150
155
160
165
170
175
180
185
190
195
200
E. L.
.
1
2
3
4
5
I Did It
CARDIO: Walk on treadmill
MINUTES: 5 PACE: 4 MPH 5% incline
COMMENT:
REPEAT THIS CIRCUIT 1 TIMES.
CIRCUIT #3:
Triceps V Bar Pushdown
3 Sets of 12
Resistance: 30
Sets:
.
1
2
3
4
5
Reps:
.
1
2
3
4
5
6
7
8
9
10
11
12
13
14
15
Resist:
.
Level 1
Level 2
Level 3
Level 4
Level 5
1
5
10
15
20
25
30
35
40
45
50
55
60
65
70
75
80
85
90
95
100
105
110
115
120
125
130
135
140
145
150
155
160
165
170
175
180
185
190
195
200
E. L.
.
1
2
3
4
5
I Did It
Dumbbell Curls
3 Sets of 12
Resistance: 35
Sets:
.
1
2
3
4
5
Reps:
.
1
2
3
4
5
6
7
8
9
10
11
12
13
14
15
Resist:
.
Level 1
Level 2
Level 3
Level 4
Level 5
1
5
10
15
20
25
30
35
40
45
50
55
60
65
70
75
80
85
90
95
100
105
110
115
120
125
130
135
140
145
150
155
160
165
170
175
180
185
190
195
200
E. L.
.
1
2
3
4
5
I Did It
Bench Abs 90 To 180
3 Sets of 12
Resistance:
Sets:
.
1
2
3
4
5
Reps:
.
1
2
3
4
5
6
7
8
9
10
11
12
13
14
15
Resist:
.
Level 1
Level 2
Level 3
Level 4
Level 5
1
5
10
15
20
25
30
35
40
45
50
55
60
65
70
75
80
85
90
95
100
105
110
115
120
125
130
135
140
145
150
155
160
165
170
175
180
185
190
195
200
E. L.
.
1
2
3
4
5
I Did It
CARDIO: Jump Rope
MINUTES: 5 PACE: 90 Jumps Per Minute
COMMENT:
REPEAT THIS CIRCUIT 1 TIMES.
