THE TEST PROGRAM:
The program starts with taking measurements of the client's height, weight, body fat percentage, and heart rate. This information helps to provide a baseline for tracking progress and determining appropriate goals.
Following the measurements, clients engage in 5 to 15 minutes of cardiovascular exercise to get the heart rate up and prepare the body for strength training.
The Cable Pull Down exercise primarily targets the triceps, which requires less warm-up than other exercises.
The Concentrated Dumbbell Curl exercise primarily targets the biceps.
The Military Press exercise targets the shoulders and upper back and requires a moderate amount of warm-up to avoid injury.
The Bench Press exercise targets the chest, shoulders, and triceps, and requires a moderate to high amount of warm-up to protect the shoulders and chest.
The Bent Over Row exercise targets the back muscles, particularly the lats, and requires a moderate to high amount of warm-up to protect the lower back.
The Deadlift exercise targets the entire posterior chain and requires the most warm-up due to the high risk of injury to the lower back and hamstrings.
The Squat exercise targets the quads, hamstrings, and glutes and requires a similar amount of warm-up as the Deadlift, as it also puts a lot of stress on the lower back and legs.
Finally, measurements are taken for each exercise using the 1RM method to determine the maximum weight a person can lift for a given exercise. This information is used to calculate the final score of the user.
