Steve rate at 60% is 143.8, and at 80%

     Steve RogersAge”27″GenderMaleResting heart rate60bpmHeight 6’0Weight”178″Body fat”11″BMR”1414.34″BMI”24.14″As I Used the Karvonen Formula I found that, Steves target heart rate at 60% is 143.8, and at 80% it would be 168bpm.    In the case of 27 year old Steve Rogers, Steve has shown interest in building muscle and putting on some size. He actively engages in running three to four days a week, therefore cardio should not be his main focus. As a professional, I am going to suggest steve focuses less on exercising and more on training meaning he should center his attention to “progressive overloading”.

Steve should strength train, increasing to higher weight as well as his reps and volume during his sessions.    In order for Steve to obtain his 11% body fat but also gain lean muscle mass, I will also suggest he increases his calorie intake. For him to build muscle mass, he must consume more calories than he is burning in a day.

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Being Steve’s trainer, and knowing he needs to increase his calorie intake, I would suggest he consumes about 3,200 calories a day.      I would like to test Steve’s overall movement, stability, and strength. I would have him do basic no weight training such as, squats, push ups, and pull ups. I would also want to test his flexibility by walking him through stretching routines. Due to his avid running I would also want to test him for aches and pains to prevent any further injuries Steve might already have. Also I would inform him about proper rest time and recovery periods to avoid muscle injury.  Overall, I am going to put Steve on a 12 week program to focus on improvements with hypertrophy and endurance.

I am starting Steve off with basic strength and power strength. My goals with steve is is gradually start increasing his strength and adding more weight and exercises into his workouts every 2 weeks. The reason for increasing weight is to help build strength and size.

 Week 1-2 Warm up for 10-15 minutes of cardiovascular work prior to working out. Day 1: Chest, Triceps & Abs  Dumbbell Bench Press 3 sets of 10-12 reps Incline barbell Bench Press – Medium Grip  2 sets of 10-12 reps Decline Barbell Bench Press 2 sets of 10-12 reps Tricep cable push downs 3 sets of 10-12 reps Standing rope triceps extension 2 sets of 10-12 reps Crunches 3 sets of 15-20 reps  Day 2: Back, Biceps & Calves    Wide-Grip Lat Pulldown  3 sets of 8-12 reps   Dumbbell Rows 2 sets of 12-15 reps   Leg Extensions  3 sets of 15-20 reps   Barbell Squat  3 sets of 12-15reps   Barbell olmpic squats 3 sets of 12-15 reps   Seated Leg Curl  3 sets of 15-20 reps   Dumbell Shoulder Press  3 sets of 8-12 reps   Rope face pulls 3 sets of 8-12 reps   Hanging Leg Raise  3 sets of 15-20 reps  Week 4-6 Day 1: Chest, Triceps & Abs    Dumbbell Incline Bench Press 3 sets of 10-12 reps   Incline Cable flys 3 sets of 10-12 reps   Decline Dumbbell Bench Press  3 sets of 10-12 reps    Decline cable flys 3 sets of 10-12 reps   Standing Overhead Rope Triceps Extension  3 sets of 10-12 reps   Tricep Push down with rope  3 sets of 10-12 reps   Single arm cable pushdowns  3 sets of 10-12 reps   Crunches  3 sets of 15-20 reps    Day 2: Back, Biceps & Calves    Pull-Up  3 sets of 8-10reps   Barbell rows  3 sets of 8-10 reps   Single arm cable row  3 sets of 8-10 reps   Rack pulls  3 sets of 8-10 reps   Barbell curls   3 sets of 10-12 reps   Incline Dumbbell Curl  3 sets of 10-12 reps   Hammer curls  3 sets of 10-12 reps   Standing Calf Raises  3 sets of 10-20 reps  Day 3: Legs, Shoulders & Abs    Smith machine Leg Press  3 sets of 1-15 reps   Olympic squats barbell  3 sets of 12-25 reps   Dumbell Single leg step up  3 sets of 12-15 reps   Leg curls seated 3 sets of 12-15 reps  Dumbbell Shoulder Press  3 sets of 8-12 reps   Upright Barbell Row  3 sets of 8-10 reps   Side cable Lateral Raise  3 sets of 8-10 reps   Kneeling Cable crunches with rope   3 sets of 15-20 reps  Week 6-8  Day 1: Chest, Triceps & Abs    Incline Dumbbell Press  3 sets of 8-10 reps   Barbell Incline Bench Press  3 sets of 8-10 reps   Decline Dumbbell Bench Press  3 sets of 8-10 reps   Cable incline flys 3 sets 8-10 reps  Standing cable Tricep Extension(rope) 3 sets of 10-12 reps   Dips  3 sets of 8-10 reps   Cable Crunches(rope)  3 sets of 15-20 reps  Day 2: Back, Biceps & Calves    Lat Pulldown   3 sets of 8-10 reps   Close grip pull down  3 sets of 6-8 reps   Single arm Row  3 sets of 6-8 reps   Deadlift (barbell) 3 sets of 12-15 reps   Hammer curls3 sets of 8-10 reps   Cable rope curls  3 sets of 8-10 reps   Incline seated Dumbbell Curl  3 sets of 8-10 reps   Standing Calf Raises  3 sets of 15-20 reps  Day 3: Legs, Shoulders & Abs    Goblet Squats  3 sets of 10-15 reps   Squats (barbell)  3 sets of 10-15 reps  Seated Leg Curl  3 sets of 10-15 reps   Seated dumbbell Press  3 sets of 8-10 reps   Reverse fly machine(rear delts) 3 sets of 8-10 reps   Single arm cable side raises  3 sets of 8-10 reps   Hanging Leg Raise  3 sets of 15-20 reps Week 8-10 Day 1: Chest, Triceps & Abs   Dumbell Incline Bench Press  3 sets of 6-8 reps  Incline Dumbbell Flyes   3 sets of 6-8 reps  Incline cable flys 3 sets of 6-8 reps  Barbell Bench Press   3 sets of 6-8 reps  Cable Tricep Extension(rope) 3 sets of 10 reps  Triceps cable Pushdown  3 sets of 10 reps Cable Crunches  3 sets of 25  Hanging Leg Raise 3 sets of 12-15   Day 2: Back, Biceps & Calves    Close grip Lat Pulldown  3 sets of 6-8 reps   Bent Over Barbell Row 3 sets of 6-8  reps   Cable rows wide grip 3 sets of 6-8 reps   One Arm Dumbbell Row  3 sets of 6-8  reps   Standing one arm dumbbell curl 3 sets of 8-10 reps   Rope curls  3 sets of  8-10 reps   Standing Biceps Cable Curl close grip  3 sets of 8-10 reps  Seated Calf Raise 3 sets of 10 reps    Day 3: Legs & Shoulders    Leg Extensions   3 sets of 10 reps   Olympic Squats  3 sets of 10 reps   Seated Leg Curl  3 sets of 10 reps   Straight Leg Barbell Deadlift  3 sets of 10 reps   Seated Dumbbell Press 3 sets of 6, 10 reps   Dumbbell single arm raises 3 sets of 6, 10 reps   Seated dumbbell bent Over Rear Delt Raise 3 sets of 6, 10 reps  Week 10-12  Day 1: Chest, Triceps & Abs   Dumbbell Incline Bench Press  3 sets of  6-10 reps   Incline Dumbbell Flyes  3 sets of 10 reps   Machine flys 3 sets of 10 reps   Decline dumbbell Bench Press 3 sets of 6-8 reps   Cable rope Tricep Extension  3 sets of  8-10 reps   Triceps Pushdown 3 sets of  8-10 reps   Cable Crunches  3 sets to failure   Hanging Leg Raise 3 sets of 12 Day 2: Back, Biceps & Calves    Wide-Grip cable Lat Pulldown  3 sets of 10 reps   Bent Over Dumbbell Row 3 sets of  6-8 reps   Barbell Rack pulls  3 sets of 8-10 reps   One-Arm cable Row 3 sets of 6-8 reps   Dumbbell curl 3 sets of 10 reps   Concentration Curls   3 sets of  10 reps  Seated curls (machine)  3 sets of  8-10 reps  Standing Calf Raises  3 sets of 15 reps  Day 3: Legs & Shoulders  Leg Extensions  2 sets of 10   Barbell  Squat 3 sets of 10  Seated Leg Curl 3 sets of 15 Dumbbell lunges 3 sets of 10  Seated Dumbbell Press  3 sets of  8-10 reps  Side cable Lateral Raise  3 sets of  8-10 reps  Rope face pulls  3 sets of 8-10 reps

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