Session 1 - Upper Body (arms, chest, shoulders)
Date: Pre
Sets Rest
Exercise Weight
1 2 3 4 5 6 7 (mins)
Reps 1minute Changes to the plan
Chest Press 5x3sets Chest press- 25kg to 15kg
25kg 5
1 Dumb bell Press- 6kg to 4kg
Reps 6 minute but increased reps to
Dumb Bell Press
(10x2sets)
5x3 sets
6kg 5
1 Lat Pull down-
Reps minute 25kg to 15kg
Bicep Curls
10x2sets (7x1sets)
6kg 10 20kg (7x2sets)
1 25kg (7x3sets)
Reps minute
Lat Pull down
10x3sets
25kg 10
1
Reps minute
Shoulder Press
10x2sets
20kg 10
Week1: Upper Body Areas of improvement & Strengths:
Exercises had to be changed and adapted due to shoulder pain as, the weights I gave Sian to do were too much and therefore, had to decrease the weights them in the exercises I got her to do. However, I found that I
increased the reps in some exercises once lowering the weight which was a strength as, then she was able to comfortably lifts the weights manageable for you.
Tell me beforehand so, I was aware of her having shoulder pain/aching shoulders so, I could have come up with an alternative plan of doing leg a session instead of working on the upper body before the gym session.
Week
Noticed she did 1: Upper
struggle Bod I gave her to do but, never gave up.
in exercises
Another strength would, I had to make adjustments to the Lat pull down exercise where it was too much weight with a lot of reps and sets (25kg 10x3sets). However, to overcome this we started from a lower weight
doing 1 set and then increasing to 2 reps etc... but keeping the same repetitions.
On Week4 you did the same session. However, I could clearly see she progressed in strength, this is because her muscular endurance has improved and therefore allowed her to lift more weights being added. By at least
an extra 5kg. This is a strength as, her aim and goal was to increase 5kg each week so, this was achievable.
Date: Pre
Sets Rest
Exercise Weight
1 2 3 4 5 6 7 (mins)
Reps 1minute Changes to the plan
Chest Press 5x3sets Chest press- 25kg to 15kg
25kg 5
1 Dumb bell Press- 6kg to 4kg
Reps 6 minute but increased reps to
Dumb Bell Press
(10x2sets)
5x3 sets
6kg 5
1 Lat Pull down-
Reps minute 25kg to 15kg
Bicep Curls
10x2sets (7x1sets)
6kg 10 20kg (7x2sets)
1 25kg (7x3sets)
Reps minute
Lat Pull down
10x3sets
25kg 10
1
Reps minute
Shoulder Press
10x2sets
20kg 10
Week1: Upper Body Areas of improvement & Strengths:
Exercises had to be changed and adapted due to shoulder pain as, the weights I gave Sian to do were too much and therefore, had to decrease the weights them in the exercises I got her to do. However, I found that I
increased the reps in some exercises once lowering the weight which was a strength as, then she was able to comfortably lifts the weights manageable for you.
Tell me beforehand so, I was aware of her having shoulder pain/aching shoulders so, I could have come up with an alternative plan of doing leg a session instead of working on the upper body before the gym session.
Week
Noticed she did 1: Upper
struggle Bod I gave her to do but, never gave up.
in exercises
Another strength would, I had to make adjustments to the Lat pull down exercise where it was too much weight with a lot of reps and sets (25kg 10x3sets). However, to overcome this we started from a lower weight
doing 1 set and then increasing to 2 reps etc... but keeping the same repetitions.
On Week4 you did the same session. However, I could clearly see she progressed in strength, this is because her muscular endurance has improved and therefore allowed her to lift more weights being added. By at least
an extra 5kg. This is a strength as, her aim and goal was to increase 5kg each week so, this was achievable.
