Answer Happy

Sample MS program Date: February 27,2020 Client Name: sample client Goals: Increase muscular strength over the next 4 months Warm up Program breakdown: 2 x week perform all exercises on non-consecutive days of the week 2 x week perform 30 minutes of walking at moderate intensity (5/10 RPE) cycling/walking10 minutes or perform RT exercises immediately after 30 minute walk. Exercise Muscle Sets Reps Weight Comments Tempo Rest btwn Group sets Farmer Carry Legs/core 2 2 2 x 25lb DB 4 laps = 1 set (upstairs and back de 1-2 mins 0 Sumo Squats Legs 2 15 2 x 1011 DB 2-1-4-1 1-2 min Turn toes out Arnold OH Press Shoulder 2 15 2 x 8 lb DB 2-1-4-1 1-2 min Turn palms out Standing Bicep Arms 2 15 2 x 10lb DB 2-1-4-1 Shoulders down Curls Standing Lat Raise Shoulder 2 15 2 x 8 lb DB 2-1-4-1 1-2 min Shoulders down Standing OH Arms 2 15 2 x 8 lb DB 2-1-4-1 1-2 min Alternate right and left sides Tricep Extension Pushups Upper 2 10 BW 1-2 min Modified on knees body Plank Total body 1 1 0 Breathe during plank Core hold 1-2 min BW 30 sec - BW-Body Weight DB = Dumbells perform stretches for all major muscle groups hold each stretch for 30 seconds. Cool Down 10 minutes next appt. 04/22 4:30pm) DEBORAH IVEY 2022