# data[].attributes.body
star_border
RATE
1 comment
Avatar of 
Anonymous 1d
By Megan Foley, Anita Duffy, Rebecca Hogan and Kieva Pickering.
Your avatar
Add comment
star_border RATE 1 commen
Avatar of anonymous
Anonymous
1d
star_border
RATE
1 comment
Avatar of 
Anonymous 5d
By Anita Duffy
Your avatar
Add comment
Group GH

add
Andrew McCarthy, Sha
Avatar of anonymous
Anonymous
5d
Andrew McCarthy, Shane Molloy and Cormac Lane
star_border
RATE
Your avatar
Add comment
James Fitzgerald, Ci
Avatar of anonymous
Anonymous
12d
James Fitzgerald, Ciaran Lane and Evan Hannon
star_border
RATE
1 comment
Avatar of 
Anonymous 11d
This programme shows good variation for both her cardio work outs and resistance training which will prevent boredom and increase adherence to the programme. She could possibly exchange shoulder lateral raises for the machine shoulder press as she is a beginner and it would also give her a more complete shoulder workout rather than just focusing on the lateral delts. Bicep curls could also be incorporated too as she is working the triceps as part of her routine and it would provide for a more whole are workout. (Paul Cox)
Your avatar
Add comment
Group IJ

add
star_border
RATE
Your avatar
Add comment
Mairead, Katie , mol
Avatar of anonymous
Anonymous
5d
Mairead, Katie , mollie,martina 
star_border
RATE
Your avatar
Add comment
📎 Photo
Avatar of anonymous
Anonymous
6d
star_border
RATE
Your avatar
Add comment
📎 Photo
Avatar of anonymous
Anonymous
6d
star_border
RATE
1 comment
Avatar of 
Anonymous 6d
By Anita Duffy
Your avatar
Add comment
📎 Photo
Avatar of anonymous
Anonymous
6d
star_border
RATE
1 comment
Avatar of 
Anonymous 6d
By Anita Duffy
Your avatar
Add comment
Group GH

add
Tyrone Kirwan, Liz Manning & Tonya Morrissey
Avatar of anonymous
Anonymous

# data[].attributes.headline
Eoin Smith-brady, Ethan O'halloran Chloe O'neil 

# data[].attributes.subject
Eoin Smith-brady, Ethan O'halloran Chloe O'neil 

# data[].attributes.body
this is our program for this client.
since she wanted to train 5 days a week we decided to include mostly machine weights as she was a beginner. cardio was also included as getting fit was an aim of hers.
Resistance

Session A x2

1.chest press press

2 machine shoulder Press

3. Seated row

4. lat pulldown
Session C x2

1 Hex bar deadlift

2  leg press

3. RDL BB

4.  leg curls

5 banded glute bridges

6 . calf raises
Core

1. plank

2. flutter kicks

3. scissor kicks

4. hanging leg

raises
REPS12       SETS 3   LOAD (KG)   TEMPO 2:2       REST 1min             Type lbm
cardio- 20 Minutes on treadmill at 60%MHR steady state training.

Incline of 7%
session 2 20 minutes interval training 1 MIN ON 70% HRR 1 MIN OFF 60%HRR (treadmill)

# data[].attributes.headline
Tyrone Kirwan, Liz Manning & Tonya Morrissey

# data[].attributes.subject
Tyrone Kirwan, Liz Manning & Tonya Morrissey

# data[].attributes.body
Below is our programme based on a beginner to the gym. We have included a lot of machine weights so the client can become used to the movement of the targeted muscle areas. Also, we have included a cardio day so the client can help achieve her goal of becoming healthy overall.

# data[].attributes.body
Tyrone Kirwan, Liz Manning and Tonya Morrisey

# data[].attributes.body
star_border
RATE
1 comment
Avatar of 
Anonymous 5d
By Anita Duffy
Your avatar
Add comment
Group GH

add
Andrew McCarthy, Sha
Avatar of anonymous
Anonymous
5d
Andrew McCarthy, Shane Molloy and Cormac Lane
star_border
RATE
Your avatar
Add comment
James Fitzgerald, Ci
Avatar of anonymous
Anonymous
12d
James Fitzgerald, Ciaran Lane and Evan Hannon
star_border
RATE
1 comment
Avatar of 
Anonymous 11d
This programme shows good variation for both her cardio work outs and resistance training which will prevent boredom and increase adherence to the programme. She could possibly exchange shoulder lateral raises for the machine shoulder press as she is a beginner and it would also give her a more complete shoulder workout rather than just focusing on the lateral delts. Bicep curls could also be incorporated too as she is working the triceps as part of her routine and it would provide for a more whole are workout. (Paul Cox)
Your avatar
Add comment
Group IJ

add

# data[].attributes.body
Mairead, Katie , mollie,martina

# data[].attributes.body
Andrew McCarthy, Shane Molloy and Cormac Lane

# data[].attributes.body
Sarah Dempsey, Marta Blazejczyk and Eimear O'Neill
Rachel has 5 days a week to train, she wants to tone up and get fit. In order to tone the body we prescribed light weights but with a high rep range to avoid building alot of muscle mass and aim to tone the body. Lastly we prescribed interval sessions in the cardio session to increase her aerobic respiration and overall fitness levels.

# data[].attributes.body
this is my programme for the beginner in question. she is a beginner hence most exercises are machine or body-weight orientated. her cardio is on a treadmill and is HIIT as her goal is to get fit and tone up.

# data[].attributes.body
I have prescribed my client with the following programme as she is looking to get fit and tone up,  I decided to use interval training on a treadmill for cardio along with a group of resistance exercises designed to target the main muscle groups of the body. The exercises prescribed are based mainly around machine and bodyweight exercises as my client is new to the gym. it must be noted that the client should be in a caloric defecit of 500 calories per day for optimal weight loss.

# data[].attributes.headline
Paul Cox, Luke Lawless, Ewan Cunningham, Joe Collins

# data[].attributes.subject
Paul Cox, Luke Lawless, Ewan Cunningham, Joe Collins

# data[].attributes.body
Rachel is looking to do some cardio and also tone up, therefore she has been prescribed a combination of both cardio and resistance training. She is new to the gym so she will do interval training to improve her cardio fitness with gradual progressions as shown in the programme. As she is new and looking to tone up she will mainly be using machine weights for her resistance training. She will work the main muscle groups with some core work too to supplement both her cardio sessions and resistance training.

# data[].attributes.body
James Fitzgerald, Ciaran Lane and Evan Hannon