Sean Maduna

Practical exam Programme

F: ​4 times a week (3 resistance days, 1 circuit day)
- PNF stretching twice a week
- Rest day in between training days
I: ​65%-75% - excluding warmup
T: ​30 - 60 minutes
T: ​resistance (endurance + hypertrophy), cardiovascular, flexibility training

DAY 1

WARM UP
Cardiovascular component

Exercise Duration %HRmax

elliptical 5 minutes 50%

Dynamic + Rotational Stretches

Stretch Exercise reps/ duration sets

description/
picture

Shoulder rotations 10 forward 3

10 back

Wrist external 10 3
rotations
Wrist internal 10 3
rotations

Hand release push 10 2

ups

Exaggerated claps 30 seconds 2

Cross body
shoulder swings

Wall slides

Alternating Dynamic Similar to a static tricep 10 each side 2

Tricep stretch stretch.

One Arm flexed above

head with hand
touching scapula.

Use other hand to pull

flexed arm toward
head.

Keep switching arms

Abdominal twists 30 secs 2
 Main Set - Chest, triceps, shoulders

Exercise Descriptio Target %1RM Reps sets

n/ image muscle

Bench -​Pectoralis 65-70 10-12 3 30-40s

press major
-Pectoralis
minor
-Anterior deltoid
-Triceps brachii
Serratus
anterior
-Coracobrachial
is

Push ups Pectoralis 12-15 3 30s

major
Anterior deltoid
Triceps brachii
Anconeus

Machine Pectoralis 65 12-15 2 20-30s

Flys Major
Coracobrachiali
s
Short head of
biceps brachi

Dumbbell Anterior 65-70 10-12 3 30-40s

shoulder
deltoid
press
Triceps
brachii

Face pulls Rear deltoid 65 12-15 2 30s

Trapezius
Lateral Med deltoid 65 12-15 2 30s
dumbbell
Trapezius
raises
supraspinatus

Weighted Triceps brachii 65-70 10-12 3 30-40s

bench dip Pectoralis
majors

Triceps Triceps 65 15 3 30s

pushdown brachii

Sit ups abdominals 15 4 30s

2 minute rest

Cardio component

Exercise descriptio %HRM Duration

n/ image

Stationary 70% 20 minutes

bike

Rest 1 minute

COOL DOWN

Cardiovascular component

Exercise Duration %HRM

Stationary bike 5 minutes 40%

 Static stretch

Stretch Duration Sets

Seated shoulder extension 15s 3

stretch

Abdominal ball stretch 15s 3

Chest stretch 30s 3

Cross arm shoulder stretch 30s each side 3

Triceps stretch 30s each side 3

 DAY 2

WARM UP
Cardiovascular component

Exercise Duration %HRmax

Treadmill brisk walk 5 minutes 50%

Dynamic + Rotational Stretches

Stretch Exercise reps/ duration sets

description/
picture

Hip rotations 10 forward 3

10 back

ankle external 10 3
rotations

Ankle internal 10 3
rotations
Pulse squats 30 seconds 3

Leg swing 10 each leg 3

Hamstring scoop 10 each leg 3

Heel to toe walk 10 each side 2

Knee lifts 10 each side 2

 Main Set - quadriceps, hamstring, calves (gastrocnemius)

Exercise Descriptio Target %1RM Reps sets rest

n/ image muscle

squats Quadriceps 65-72 10-12 3 30-40s

Gluteus medius
Gluteus
maximus

Bench hip Gluteus 65-69 10-12 3 30-40s

thrust maximus
hamstrings

Goblet Quadriceps 65 12-15 3 30s

squats Calves
Glute muscles

Seated leg Hamstrings 65 12-15 3 30s

curl Gastrocnemius
Popliteus

Seated Gluteus 65 12-15 2 20-30s

abductor maximus
Gluteus
medius

Seated Pectineus 65 12-15 2 20-30s

adductor Adductor brevis
Adductor
longus
Adductor
magnus
Gracilis

Standing Gastrocnemius 65 12-15 4 30s

calf raises Plantaris
Soleus
 2 minute rest

Cardio component

Exercise %HRM Duration

Recumbent 70% 22 minutes

bike

Rest 1 minute

COOL DOWN

Cardiovascular component

Exercise Duration %HRM

Recumbent bike 5 minutes 40%

 Static stretch

Stretch Duration Sets

Quadricep stretch 30s each side 3

Fencer stretch 30s each side 3

Supine knee flex 30s 3

Butterfly stretch 15s 3

PNF stretch

Stretch Duration Sets

Partner Hamstring stretch Trainer applies 10s 2 - partner pushes

pressure further for next set

Client pushes against

resistance for 6s
 DAY 3

WARM UP
Cardiovascular component

Exercise Duration %HRmax

Treadmill brisk walk 5 minutes 50%

Dynamic + Rotational Stretches

Stretch Exercise reps/ duration sets

description/
picture

Hip rotations 10 forward 3

10 back

Spinal rotations 10 3
Shoulder internal 10 3
rotation

Shoulder external 30 seconds 3

rotation

Kettlebell sumo 8 2
deadlift

Standing bicep 10 3
stretch
 Main Set - quadriceps, hamstring, calves (gastrocnemius)

Exercise Descriptio Target muscle %1RM Reps sets rest

n/ image

Deadlift Levator scapulae 70-75 8-10 4 30-40s

Trapezius
External oblique
Rectus abdominis
Flexor digitorum
Gluteus maximus
Quadriceps etc.

One arm Latissimus dorsi 65-70 8-12 3 30-40s

dumbbell Teres major
row Posterior deltoid
Trapezius
Rhomboids
Forearm flexors

Lat pull Latissimus dorsi 65-69 12-15 2 30s

down Trapezius
Rhomboids
Biceps group
Pectoralis

Lower back Paraspinal 65 12-15 3 30-40ss

extension erectors
Quadratus
lumborum
Gluteus maximus
Hamstrings

Standing Biceps brachii 65 12-15 3 20-30s

dumbbell Brachialis
curl Brachioradialis
Anterior deltoid
Preacher Biceps Brachii 65 12-15 2 20-30s
curls Brachialis
Brachioradialis

2 minute rest

Cardio component

Exercise %HRM Duration

Stationary 70% 24 minutes

bike

Rest 1 minute

COOL DOWN

Cardiovascular component

Exercise Duration %HRM

stationary bike 5 minutes 40%

 Static stretch

Stretch Duration Sets

Knees to chest 30s 3

Lateral flexion 30s each side 2

Lumbar flexion 30s 3

Wall bicep stretch 30s each side 3

 DAY 4

WARM UP
Cardiovascular component

Exercise Duration %HRmax

Treadmill brisk walk 5 minutes 50%

Dynamic + Rotational Stretches

Stretch Exercise reps/ duration sets

description/
picture

Hip rotations 10 forward 3

10 back

Spinal rotations 10 3
ankle internal 10 3
rotation

ankle external 10 3
rotation

Hamstring scoop 10 each leg 3

High knees 30s 2

Leg swing 10 each side 3

 Main Set - CIRCUIT/hiit

Client’s goal is to obtain lean muscle mass,

Client also needs to improve abdominal & push up endurance
Client needs to condition body to work at efficiently during high intensity work

This circuit day serves to improve the above-mentioned

Exercise Description/ Target %HRM Duration rest

image muscle

Air bike 70-75 40s 20s

Mountain Abdominals + 70-75 40s 20s

climber full body

Rower 70-75 40s 20s

Push up/hand Pectoral mm 40s 20s

release Anterior deltoid
Triceps brachii

Heel touch Abdominal 70-75 40s 20s

muscles
obliques
sprint 70 75 meter 20s

Plank Abdominal mm 40s 20s

1 minute rest

Repeat x 4

COOL DOWN

Cardiovascular component

Exercise Duration %HRM

stationary bike 5 minutes 40%

 Static stretch

Stretch Duration Sets

Quadricep stretch 30s 3

Seated hamstring stretch 30s 3

Lumbar extension 30s 3

Lunging calf stretch 30s each side 3

PNF stretch

Stretch Duration Sets

Partner Hamstring stretch Trainer applies 10s 2 - partner pushes

pressure further for next set

Client pushes against

resistance for 6s