S Gym Style Back, Shoulders & Biceps 50 Minutes WU/Stretch 6:00

Upper Hard Core Series Cathe Freidrich Cardio Sub-T 0:00

CARDIO - 0%
Pre-Mixes Length Back 15:00
TimeSaver 36 Shoulders 10:45
Back & Biceps Only 35 Biceps 18:00
Sub-Total 43:45
SCULPT - 100%

Date: Date: Date: Date: Date:

Chap. Time Type Detail Equipment Wgt Reps Wgt Reps Wgt Reps Wgt Reps Wgt Reps
3 1:33 WARM-UP Floor Cathe
4 4:16 Back (15) Dumbbell Row Reverse Grip #1 Dumbbells 20 8

Dumbbell Row Reverse Grip #2 Dumbbells 8

Dumbbell Row Reverse Grip #3 Dumbbells 12
11 7:46 Dumbbell One Arm Row #1 Single DB 25 12
Dumbbell One Arm Row #2 Single DB
14/15 11:22 Band T-Back Squeeze ResBand Band
17/18 13:28 Barbell Pullovers #1 Barbell 25
Barbell Pullovers #2 Barbell
21/22 16:31 MODIFIED BACK EXTENSIONS (lower back) Floor
23 18:09 Prone Back Side Rotations (lower back) Floor

25 19:10 Shoulders (10:45) Dumbbell Overhead Press #1 Dumbbells 15 10

Dumbbell Overhead Press #2 Dumbbells 10

Dumbbell Overhead Press #3 Dumbbells

32 22:08 Dumbbell Lateral Raise #1 Dumbbells 10 10

Dumbbell Lateral Raise #2 Dumbbells

36 24:07 Band Lateral Raise ResBand Band
38 25:39 Band Front Raise ResBand Band
40 26:36 Dumbbell Rear Fly #1 Dumbbells 8 4+8

Dumbbell Rear Fly #2 Dumbbells

44 28:15 Band Rear Delt Raise ResBand Band

46 29:57 Biceps (18) Barbell Curls #1 Barbell 35

Barbell Curls #2 Barbell
51 33:48 Dumbbell Curls Dumbbells 8 32

53 36:28 Dumbbell Concentration Curls #1 Dumbbells 12

Dumbbell Concentration Curls #2 Dumbbells 20
57 42:28 Dumbbell Curl Up, Wrist Turn Lower Down Dumbbells 12
59 44:18 Dumbbell Hammer Curls Dumbbells 12

61 45:52 Dumbbell Wrist Curls #1 Dumbbells 8

Dumbbell Wrist Curls #2 Dumbbells
66 48:06 STRETCH Floor

Date Ex. Time In Zone Zone Range Avg. HR Calories Burned % Fat
 S Gym Style Chest & Triceps 48 Minutes WU/CD/Stretch 8:00
Upper Hard Core Series Cathe Freidrich Cardio Sub-Total 0:00
CARDIO - 0%
Pre-Mixes Length Chest 21:45
TimeSaver 32 Triceps 18:15
Chest & Triceps Super Sets 31 Sub-Total 40:00
SCULPT - 100%
Date: Date: Date: Date: Date:
Chap. Time Type Detail Equipment Wgt Reps Wgt Reps Wgt Reps Wgt Reps Wgt Reps
1 0:00 WARM-UP Floor Cathe
2/3 3:51 Chest (21:45) Push ups -16 reps Floor 16
Push ups -14 reps Floor 14
Push ups -12 reps Floor 12
Push ups -10 reps Floor 10
Push ups -8 reps Floor 8
Push ups -6 reps Floor 6
Push ups -4 reps Floor 4
Push ups -2 reps Floor 2
20 8:24 Dumbbell Bench Press #1 Dumbbells 20 12
Dumbbell Bench Press #2 Dumbbells 12
Dumbbell Bench Press #3 Dumbbells 12
26 12:18 Dumbbell Chest Flys #1 Dumbbells 20 12
Dumbbell Chest Flys #2 Dumbbells 12
Dumbbell Chest Flys #3 Dumbbells 12
32 16:22 Dumbbell Incline Chest Press #1 Dumbbells 20 12
Dumbbell Incline Chest Press #2 Dumbbells 12
36 19:14 Dumbbell Incline Flys #1 Dumbbells 20 12
Dumbbell Incline Flys #2 Dumbbells 12
40 22:15 Barbell Close Grip Press #1 Barbell 40 10
Barbell Close Grip Press #2 Barbell 14
44 25:39 Triceps (18:15) Dips Floor 24
46 26:50 Dumbbell Lying Extensions #1 Dumbbells 8 8
Dumbbell Lying Extensions #2 Dumbbells 8
50 29:42 Dumbbell Seated Extensions #1 Single DB 25 12
Dumbbell Seated Extensions #2 Single DB 12
54 32:28 Dumbbell Cross Body Extensions #1 Single DB 10 12
Dumbbell Cross Body Extensions #2 Single DB 12
58 36:36 Band Bonus Burn...Cross Body Extensions ResBand Band
59 38:55 Dumbbell Kickbacks #1 Single DB 10 10
Dumbbell Kickbacks #2 Single DB 10
64 42:05 Band Bonus Burn....Kickbacks ResBand Band
65/66 44:06 STRETCH Floor

Date Ex. Time In Zone Zone Range Avg. HR Calor % Fat

 S Gym Style Legs 67 Minutes WU/Stretch 10:00
Lower Hard Core Series Cathe Freidrich Cardio 0:00
CARDIO - 0%
Pre-Mixes Length Standing 32:45
TimeSaver #1 - See segments in Column 1 33 Floor 24:15
TimeSaver #2 - See segments in Column 2 49 Sub-Total 57:00
SCULPT - 100%

Date: Date: Date: Date: Date:

TS1 TS2 Chap. Time Type Detail Equipment Wgt Reps Wgt Reps Wgt Reps Wgt Reps Wgt Reps

√ √ 1 0:00 WARM-UP Floor Cathe

√ 2 3:47 Standing (32:45) Barbell Squats Barbell 40 16

√ √ 2nd set Barbell 16

√ √ 3rd set plus bonus reps Barbell 21

√ √ 11 7:48 Front lunges w/dumbbells Dumbbells 8 8

√ 2nd set Dumbbells 29

√ √ 15 12:41 Rear lunges w/dumbbells Dumbbells 24

√ √ 17 16:05 Plie Squats w/dumbbells Dumbbells 10 46

√ √ 2nd set Dumbbells 46

√ √ 21 19:55 Leg Press w/band HS & ResB 16

√ √ 2nd set HS & ResB 16

√ √ 25 23:20 Barbell deadlift w/toes elevated Barbell 30 16

27 25:12 Barbell stiff legged deadlifts on high step HS & Barbell

29 27:35 Slow motion lunges w/dumbbells Dumbbells 5

√ 31 31:51 Calf Raises Step & Dowell

33 36:30 Floor Legs (24:15) Tibialis anterior toe pulls Stab. Ball
Glute squeezes on the ball Stab. Ball
One legged Roll Outs on the ball (this goes right into
√ Stab. Ball
glute presses)
√ Glute Presses on the ball Stab. Ball
√ 45 43:22 Glute tucks w/step and band HS & ResB
Roll In's on the ball Stab. Ball
√ Inner thigh squeeze on the ball Stab. Ball
√ 51 51:32 Inner thigh lifts w/band ResBand
√ Vertical outer thigh press w/band ResBand
√ Outer thigh raises w/band ResBand
√ √ 61 1:00:45 STRETCH

Date Ex. Time In Zone Zone Range Avg. HR Calories Burned % Fat