Table 15.

21

Sample Muscular Endurance Program: Alternating Upper and Lower Body Exercises
sets 2 2 2 2 2 2 2 2 2 2 Beginner % Body weight and 15RM test Muscular endurance Mixture of free weights, cam machine, and pivot machine exercise Bench press, leg press, seated row, and shoulder press Leg (knee) curl, leg (knee) extension, biceps curl, seated heel raise, triceps press-down, abdominal crunch 1 exercise per muscle group TrAiNiNg LoADs repetitions Weight 15 50 15 150 15 30 15 15RM 15 20 15 15RM 15 25 15 15RM 15 20 25 rest interval 30 s 30 s 30 s 30 s 30 s 30 s 30 s 30 s 30 s 30 s

WorkouT (TuEsDAys AND FriDAys) Exercises Exercise type Bench press Free weights Leg press Pivot machine Seated row Cam machine Leg (knee) curl Cam machine Shoulder press Cam machine Leg (knee) extension Cam machine Biceps curl Free weights Seated heel raise Pivot machine Triceps press-down Pivot machine Abdominal muscles Explanation of program initial Consultation Initial training status and experience based on table 15.1 Fitness evaluation Primary resistance training goal Exercise choices Core exercises Assistance exercises

Exercises

Frequency order Determining load*

Number of exercises per muscle group Frequency of training (table 15.2) 2 or 3 times per week spaced evenly throughout the week Exercise order Alternate between upper and lower body exercises Complete one set of each exercise, then repeat Percent body weight testing (tables 15.8 and 15.9) Determine training load based on clients body weight. 140-lb female client.

Assigning load**

Number of Exercise Calculation Trial load repetitions completed 15 Bench press Free weights 140 0.35 49 lb (round to 50 lb) 20 Leg press Pivot machine 140 1.00 140 lb 16 Seated row Cam machine 140 0.20 28 lb (round to 25 lb) 8 Shoulder press Cam machine 140 0.25 35 lb 12 Biceps curl Free weights 140 0.23 32 lb (round to 30 lb) 13 Triceps press-down Pivot machine 140 0.19 26.6 lb (round to 25 lb) Based on %BWT testing: goal repetitions 15. Adjust the loads from %BWT testing to assign loads (table 15.8, 15.9 and 15.10). Assign training load based on body weight. 140-lb female client. Load Assigned Exercise adjustment Equation training load Bench press Free weights None needed n/a 50 lb Leg press Pivot machine +10 140 + 10 = 150 150 lb Seated row Cam machine +5 lb 25 + 5 = 30 30 lb Shoulder press Cam machine 15 lb 35 15 = 20 20 lb Biceps curl Free weights 5 lb 30 5 = 25 25 lb Triceps press-down Pivot machine 5 lb 25 5 = 20 20 lb

*15RM testing for these exercises (conservative testing to avoid client fatigue; limited to three testing sets): leg (knee) curl, leg (knee) extension, and seated heel raise. **Based on RM testing (note that the RM loads may have to be decreased due to the multiple assigned sets): Assign loads from 15RM testing for leg (knee) curl, leg (knee) extension, and seated heel raise.