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WORKOUT Program

This document provides an assessment and workout plan for a 24-year old individual weighing 60kg who has a goal weight of 50kg. It recommends a daily calorie goal of 1000 Calories to lose 0.5kg per week and a maintenance level of 1500 Calories per day. The workout plan involves cardio and strength training split across arms, legs/abs, and abs and offers options that include a rest day or mid-week rest day. Sample exercises, sets, reps and progression levels are outlined for each body part.

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Immah Pineda
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54 views3 pages

WORKOUT Program

This document provides an assessment and workout plan for a 24-year old individual weighing 60kg who has a goal weight of 50kg. It recommends a daily calorie goal of 1000 Calories to lose 0.5kg per week and a maintenance level of 1500 Calories per day. The workout plan involves cardio and strength training split across arms, legs/abs, and abs and offers options that include a rest day or mid-week rest day. Sample exercises, sets, reps and progression levels are outlined for each body part.

Uploaded by

Immah Pineda
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd

Assessment

Age: 24
Height: 149.8 cm
Current weight: 60 kg
BMI: 26.7 (overweight)
Goal weight: 50 kg
Daily calorie goal: 1000 Calories/day (~0.5 kg loss/week)
Maintaining caloric count: 1,500 Calories/day

Weekly workout overview:


Option 1:
Sunday Monday Tuesday Wednesday Thursday Friday Saturday

REST DAY Cardio Cardio Cardio Cardio Cardio Cardio

Arms Leg/Abs Abs Leg/Abs Abs Arms

Option 2:

Sunday Monday Tuesday Wednesday Thursday Friday Saturday

REST DAY Cardio Abs MID WEEK Abs Cardio Cardio


REST DAY
Arms Leg/Abs Leg/Abs Abs Arms

Workout routine:

Cardio options:

1. 30 minutes treadmill
2. 20 minutes treadmill + 10 mins stationary bike
3. 30 minutes jogging
4. 1.5 hour walking
5. 25 minute interval cardio workout by Body Project (Youtube)

*Note: Conversion: 1 kg = 2.2 lbs


Arms

Calories burned: 281 Calories

Exercise Reps & Weight

Biceps curl with dumbbells 5 lbs (on each hand) x 25 reps x 2 sets —> progress to 10 lbs
Dumbbell overhead press 5 lbs (on each hand) x 25 reps x 2 sets —> progress to 10 lbs

Triceps extension with 5 lbs (on each hand) x 25 reps x 2 sets —> progress to 10 lbs
dumbbells

Dumbbell around the world 5 lbs (on each hand) x 25 reps x 2 sets —> progress to 10 lbs

Dumbbell deadlift 5 lbs (on each hand) x 10 reps x 2 sets —> progress to 10 lbs
—> 20 lbs

Dumbbell snatch 5 lbs (on one hand) x 10 reps x 2 sets —> progress to 10 lbs
—> 20 lbs

Dumbbell squat to 5 lbs (on each hand) x 10 reps x 2 sets —> progress to 10 lbs
overhead press —> 20 lbs

Legs/Abs

Calories burned: 300 Calories

Exercise Reps & Weight

Barbell deadlift 5 lbs x 10 reps x 2 sets —> progress to 10 lbs —> 20 lbs

Barbell Sumo deadlift 5 lbs x 10 reps x 2 sets —> progress to 10 lbs —> 20 lbs

Sumo squat 5 lbs dumbbell (on one hand) x 10 reps x 2 sets —> progress to
10 lbs —> 20 lbs

Drop lunge 10 reps (on each side) x 3 sets

Standing side bend 5 lbs dumbbell (on one hand) x 30 reps x 1 set (on each side)
—> progress to 10 lbs —> 20 lbs

Barbell glute bridge 5 lbs x 10 reps x 3 sets

Crunches 30 reps x 2 sets

Bicycle crunch 30 reps x 2 sets

Front plank 30 seconds —> progress to 1 minute

Abs

Calories burned: 246 Calories


Exercise Reps & Weight

Dumbbell deadlift 5 lbs (on each hand) x 10 reps x 2 sets —> progress to 10 lbs
—> 20 lbs

Sumo squat 5 lbs dumbbell (on one hand) x 10 reps x 2 sets —> progress to
10 lbs —> 20 lbs

Standing side bend 5 lbs dumbbell (on one hand) x 30 reps x 1 set (on each side)
—> progress to 10 lbs —> 20 lbs

Dumbbell glutes bridge 5 lbs x 10 reps x 3 sets

Crunches 30 reps x 2 sets

Bicycle crunch 30 reps x 2 sets

Oblique crunch 20 reps x 1 set on each side

Front plank 30 seconds —> progress to 1 minute

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