Exercise	Weight (Set 1)	Reps (Set 1)	Weight (Set 2)	Reps (Set 2)	Weight (Set 3)	Reps (Set 3)	Rest (btw sets)
Dumbbell Chest	5lbs	8	10lbs	10	10lbs	10	2mins
Shoulder Press	90lbs	8	100lbs	10	n/a	n/a	2mins
Barbell Bicep	10lbs	8	12lbs	10	15lbs	10	2mins
Barbell Triceps	10lbs	10	15lbs	10	n/a	n/a	4mins
Wide Grip Pull Up	n/a	5	n/a	10	n/a	10	4mins
Dumbbell Squats	5lbs	10	5lbs	10	n/a	n/a	2mins

I am currently not able to do any physical exercise, so I asked my cousin Wale to be my workout model.

Wale is a 32-year-old male and weighs 210 pounds. He has a medium build, and regularly performs muscular endurance activities 3 times a week.  I was able to find the proper weights for this fitness program by examining his performance from his individual endurance activities, that he performs 3 times a week. I also used a heart monitor to check his heart rates.

1. To calculate his MHR, I subtracted his age from 220.

220-32=188

2. Then I proceeded to find his target heart rate which is 60%-75% of MHR.

0.6*188=112.8, round up to 113

0.75*188=141

3. Therefore 113 is his bottom heart range, while 141 is his higher heart range. Since the target heart range is the middle of 113 and 141. Then his target heart range will be the sum of 113+141, divided by 2

113+141=254/2=127 (This is his target heart range)

Wale found the Wide Grip pull activity the most challenging. This was the first time, in 5 years, in performing this activity. He was sweating profusely, and the heart monitor recorded his heart beating at 130 beats per minute while performing the wide grip pull. He was able to get his head over the bar for the first set, but by the second set at the final 4 reps, he was really struggling to get his head above the bar. He was breathing hard and could not talk.

His easiest activities were the dumbbell chest and the dumbbell squats. These are his normal muscle build activities which he regularly performs 3 times a week. So, he was used to these activities. The shoulder press was his second hardest activity. He was sweating but not profusely and was breathing more than normal. The barbell triceps and the barbell biceps activities were challenging for him. He worked with a spotter on this one. The spotter guided his body mechanics and encouraged him in the last 3 reps for each set.

Overall Wale felt great and accomplished after finishing the program. He told me it was the one of the  most challenging fitness programs he had ever done and plans to incorporate the activities in his regular workout activities.