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individualWorkout
progress in the first tab. If you work out as a group, or with a trainer, track your progress ag
Instructions tab.
Tuesday Thursday
Set One
Reverse Lunge 10 - 15 reps 12 - 20 lb. weights 10 - 15 reps 12 - 20 lb. weights
Chest Press 10 - 15 reps 5 - 10 lb. weights 10 - 15 reps 5 - 10 lb. weights
Bend Over Row 10 - 15 reps 5 - 10 lb. weights 10 - 15 reps 5 - 10 lb. weights
Set Two
Walking Lunges 12 - 16 reps 12 - 20 lb. weights 12 - 16 reps 12 - 20 lb. weights
Front Arm Raise 12 - 15 reps 5 - 10 lb. weights 12 - 15 reps 5 - 10 lb. weights
Reverse Fly 12 - 15 reps 5 - 10 lb. weights 12 - 15 reps 5 - 10 lb. weights
Side Arm Raise 12 - 15 reps 5 - 10 lb. weights 12 - 15 reps 5 - 10 lb. weights
Set Three
Dead Lift 12 - 15 reps 12 - 15 lb. weights 12 - 15 reps 12 - 15 lb. weights
Tricep Kickback 12 - 15 reps 5 - 10 lb. weights 12 - 15 reps 5 - 10 lb. weights
Bicep Curl 12 - 15 reps 5 - 10 lb. weights 12 - 15 reps 5 - 10 lb. weights
a trainer, track your progress against others progress in the second
Do Each
If You Set ThreeAny
Experience Times;
BackConsecutively
Pain During This Exercise -
Stop
Month
Week Workout Reps Weight
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Enter # of in lbs for the
repetitions
EXAMPLE Weight Training Workout 10 weights5 used
Your Name
Monday Rest Day
Tuesday Weight Training Workout
Wednesday Rest Day
Thursday Weight Training Workout
Friday Rest Day