The Case of Parker: Workout Program

Since Peter Parker is an office attendant spending most of his time seated, it has come to my realization that exercising will be a difficult choice for him. The time spent in office has led to the problem with his heavy weight and high body percentage of fat. However, the fact that he is still a young, energetic man makes it easier for me to convince him about the advantages with exercise. A minimum of four months may be required to get Parker to his initial body when he played sports both in high school and college, and even better. The quick-to-prepare foods are the ones messing up with his body, adding to his weight. My best advice is that he avoids pre-packaged foods and go for foods such as healthy whole foods, fish oils, Beans, Legumes, Nuts and milk/eggs with at least 180 grams of protein a day due to his heavy weight. He could combine 2eggs and a cup of milk for breakfast with some other foods that add up to at least 150gm of protein daily and not take any one food as much as it is a harm to the body even as compared to sport supplements. He could also set up a meal schedule to keep record of his previous and hence, farther diet. Parker ought to also give himself a break at week 11 to recover physically and mentally before he can use the last week to regain his morale even for more weeks if he wishes.

Workout Program

These exercises should be performed in turns on Monday, Tuesday, Thursday and Friday, on a weekly basis.

WEEK 1-3: ENDURANCE

Start with five minutes of light cardio to warm up.

Circuit cycle:

Flat Bench Press: 1-2 sets, 10 repetitions

Dumbbell Press: 1-2 sets, 15 repetitions

Dumbbell shrug: 1-2 sets, 15 repetitions

Pushdown: 2 sets, 10 repetitions

Barbell curl: 1-2 sets, 10 repetitions

Back extension: 2 sets, 15 repetitions

Standing calf raise: 1-2 sets, 15 repetitions

Barbell wrist curl: 1-2 sets, 10 repetitions

Crunches: 1-2 sets, 10 repetitions

Aerobics

25 to 30 minutes of walking daily

Tuesdays and Thursdays: 20-45-minute run

WEEK 4-9: BASIC STRENGTH TRAINING

Start with five minutes of light cardio to warm up.

During this period, the following splint and corresponding exercises are to be made for the weekly mesocycle.

Mesocycle split

Monday: Quads, Hamstrings, Calves Tuesday: Pecs, Back, Abs/Lower Back Thursday: Pecs, Back, Abs/Lower Back Friday: Biceps, Triceps, Shoulders

Exercises, reps and sets

Dumbbell shrug: 3 sets, 10 repetitions

Pushdown: 2-3 sets, 10 repetitions

Barbell curl: 3 sets, 10 repetitions

Barbell Rows: 3 sets, 8 repetitions

Lateral Raises: 3 sets, 10 repetitions

Pull Ups: 2-3 sets, 15 repetitions

Dumbbell press: 2-3 sets, 10 repetitions

Back extension: 2-3 sets, 10 repetitions

Squat: 3 sets, 8 repetitions

Front Squat: 2-3 sets, 8 repetitions

Leg Curl3: 3 sets, 10 repetitions

Aerobics

25 to 30 minutes of walking/jogging

10 minutes dancing and spinning

WEEKS 10 and 12: STRENGTH TRAINING

Start with five minutes of light cardio to warm up.

During this period, the following splint and corresponding exercises are to be made for the weekly mesocycle.

Mesocycle split

Monday: Quads, Hamstrings, Calves Tuesday: Pecs, Back, Abs/Lower Back Thursday: Pecs, Back, Abs/Lower Back Friday: Biceps, Triceps, Shoulders

Exercises, reps and sets

Standing Calf Raise: 6 sets, 8 repetitions

Incline Bench: 4 sets, 10 repetitions

Pull Downs: 6 sets, 8 repetitions

Shoulder Press: 5 sets, 10 repetitions

Pull Ups: 6 sets, 8 repetitions

Dumbbell shrug2: 6 sets, 8 repetitions

Pushdown: 5 sets, 9 repetitions

Barbell curl: 5 sets, 8 repetitions

Barbell wrist curl: 3 sets, 10 repetitions

1 arm dumbbell row | Seated Cable Row: 2 and 1 sets of 10-12 repetitions each respectively

Seated dumbbell press | Dumbbell lateral raise: 2 and 1 sets of 10-12 repetitions each respectively

Aerobics

25 to 30 minutes of walking/jogging

5 seconds sprint daily

Conclusion and Recommendations

The short training cycles integrate successfully with the bodys nature and growth pattern. Beyond weight loss, this program can also ensure more building on lean muscle mass. As soon as Parker shows proper coordination, strength and control through the said schedule, he can even progress to load training by adjusting it a little bit where he could add more to his muscles. Working out for 4 days a week is important in giving the body a chance for recuperation and growth of muscles at rest times.