Monday individual progress in the first tab.
first tab. If you work out as a group, or with a trainer, track your progress against others
Instructions second tab.
Week 1 Week 2
Set One
Reverse Lunge 10 - 15 reps weights 10 - 15 reps weights
Chest Press 10 - 15 reps weights 10 - 15 reps weights
Bend Over Row 10 - 15 reps weights 10 - 15 reps weights
Set Two
Walking Lunges 12 - 16 reps weights 12 - 16 reps weights
Front Arm Raise 12 - 15 reps weights 12 - 15 reps weights
Reverse Fly 12 - 15 reps weights 12 - 15 reps weights
Side Arm Raise 12 - 15 reps weights 12 - 15 reps weights
Set Three
Dead Lift 12 - 15 reps weights 12 - 15 reps weights
Tricep Kickback 12 - 15 reps weights 12 - 15 reps weights
Bicep Curl 12 - 15 reps weights 12 - 15 reps weights
ith a trainer, track your progress against others progress in the
Tips & Tricks
Do Each Set Three Times; Consecutively
Sit In Heels
Do Each Set Three Times; Consecutively
Hold Positions For Two Seconds
Do Each Set Three Times; Consecutively
Exercise - Stop
Month
Week Workout Reps Enter Weightweight Describe
Describe how you How YoutheFeel
felt during workout:
Enter # of in lbs for the energy level, ease or difficulty induring
any of the
Weight Training repetitions weights used I'm experiencing a bit of back pain
EXAMPLE Workout 10 5 deadlifts intervals
Monday Rest Day
Tuesday Workout
Wednesday Rest Day
Thursday Workout
Friday Rest Day
Monday Rest Day
Tuesday Workout
Wednesday Rest Day
Thursday Workout
Friday Rest Day
Monday Rest Day
Tuesday Workout
Wednesday Rest Day
Thursday Workout
Friday Rest Day
Monday Rest Day
Tuesday Workout
Wednesday Rest Day
Thursday Workout
Friday Rest Day
Monday Rest Day
Tuesday Workout
Wednesday Rest Day
Thursday Workout
Friday Rest Day
Inches Lost Your Trainer's Comments
Track every other Your friend or trainer can leave
week one of the other
comments 2 exercise
about in its
your work outs
0.25 place. - Karon
Month
Day of Week Workout Reps Weight
Enter weight in lbs
Enter # of for the weights
repetitions used
EXAMPLE Weight Training Workout 10 5
Your Name
Monday Rest Day
Tuesday Workout
Wednesday Rest Day
Thursday Workout
Friday Rest Day
Group Member's Name
Monday Rest Day
Tuesday Workout
Wednesday Rest Day
Thursday Workout
Friday Rest Day
Group Member's Name
Monday Rest Day
Tuesday Workout
Wednesday Rest Day
Thursday Workout
Friday Rest Day
Describe
Describe how you How YoutheFeel
felt during workout: Inches Lost Your Trainer's Comments
energy level, ease or difficulty in any of the Your friend or trainer can leave comments
I'm experiencing a bit of back pain during Track every other week back pain. about
Just repeat one of
your work the other 2
outs
deadlifts intervals 0.25 exercise in its place. - Karon
