WORK 209 Workout Log

Trainer Name: Luke Marando Date: March 19th

Session #: 3 Client Goal: Gain overall muscle mass and core strength
Warm-Up/Aerobic Training
Mode Intensity Duration Notes
HR max:
RHR: *THR based on HRR
THR: *THR = %HRR +RHR
Dynamic Stretch Reps/Distance Sets Notes
Arm circles 10 each side 1
Resistance band pull apart 10 1
resistance band face pull 10 1
Standing shoulder wall slide 10 1
Walking lung with tspine rotation 10 1
Inch worm 10 metres 1

Resistance Training
Exercise Goal RepsSet 1 Set 2 Set 3 rest Notes
Push-ups (AMRAP) AMRAP BW 15 sec
between sets
Resistance band seated horizontal row 12 BW BW BW 90 sec after
Bicep curls 12 15lbs 15lbs 15lbs each tri-set

Pull-ups 12 BW BW BW 15 sec
between sets
dumbell press 12 10lbs 10lbs 10lbs 90 sec after
Mountain Climbers (1 set) AMRAP BW each tri-set

dumbell bench press 12 15lbs 15lbs 15lbs 15 sec

between sets
Shoulder YTW 12 5lbs 5lbs 5lbs 90 sec after
Medicine ball or dumbell twist 30 s 20lbs 20lbs 20lbs each tri-set

Cool Down/ Flexibility

Stretch/Muscle Group Time Held Reps Notes
Bicep stretch 20s each 1
Tricep stretch 20s each 1
pecmajor stretch 20s each 1
Upper trapezius stretch 20s each 1
wrist extension stretch 20s each 2
wrist flexion stretch 20s each 3
childs pose 20s 4

Session Duration:__________________ Client Signature:______________________________________________

 WORK 209 Workout Log

ength

ased on HRR
%HRR +RHR

Notes

Session Duration:__________________ Client Signature:______________________________________________