Name:............................................

Date:.....................................

Exercise
Set 1 Reps|Weight
Set 2 Reps|Weight
Set 3 Reps|Weight
Set 4 Reps|Weight

Behind Neck Shoulder Press

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Upright Row
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Incline Dumbbell Press
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Bench Press
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Crunches (with weight)
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Date:.....................................

Exercise
Set 1 Reps|Weight
Set 2 Reps|Weight
Set 3 Reps|Weight
Set 4 Reps|Weight

Close Grip Lat Pulldown

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Close Grip Seated Pulley Row
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Seated Calf Raise
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Reverse Wrist Curl
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Date:.....................................

Exercise
Set 1 Reps|Weight
Set 2 Reps|Weight
Set 3 Reps|Weight
Set 4 Reps|Weight
Set 5 Reps|Weight

Squats

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Leg Press
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Leg Curl
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Date:.....................................

Exercise
Set 1 Reps|Weight
Set 2 Reps|Weight
Set 3 Reps|Weight
Set 4 Reps|Weight

Close Grip Bench Press

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Tricep Dip
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Dumbbell Shrug
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Standing Calf Raise
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Date:.....................................

Exercise
Set 1 Reps|Weight
Set 2 Reps|Weight
Set 3 Reps|Weight
Set 4 Reps|Weight

Pull Ups

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E-Z Bar Curl
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Hammer Curl
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Crunches (with weight)
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Please note that additional sets should not be performed where boxes are grey.


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