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    Exercise Guide

    Uploaded by

    syrus025
    The document provides a daily fitness assessment chart for tracking weight training progress. It instructs the user to select exercises from their personal fitness guide and record the date, weight lifted, and reps for each exercise. Tracking this information will help the user monitor their progress over time. The chart includes sections to log exercises for upper body, lower body, chest, back, shoulders, biceps, triceps, quadriceps, hamstrings, calves, and abs.

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    Attribution Non-Commercial (BY-NC)
    Download as PDF, TXT or read online from Scribd

    Exercise Guide

    Uploaded by

    syrus025
    1K views2 pages
    The document provides a daily fitness assessment chart for tracking weight training progress. It instructs the user to select exercises from their personal fitness guide and record the date, weight lifted, and reps for each exercise. Tracking this information will help the user monitor their progress over time. The chart includes sections to log exercises for upper body, lower body, chest, back, shoulders, biceps, triceps, quadriceps, hamstrings, calves, and abs.

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    exercise

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    The document provides a daily fitness assessment chart for tracking weight training progress. It instructs the user to select exercises from their personal fitness guide and record the date, weight lifted, and reps for each exercise. Tracking this information will help the user monitor their progress over time. The chart includes sections to log exercises for upper body, lower body, chest, back, shoulders, biceps, triceps, quadriceps, hamstrings, calves, and abs.

    Copyright:

    Attribution Non-Commercial (BY-NC)
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    1K views2 pages

    Exercise Guide

    Uploaded by

    syrus025
    The document provides a daily fitness assessment chart for tracking weight training progress. It instructs the user to select exercises from their personal fitness guide and record the date, weight lifted, and reps for each exercise. Tracking this information will help the user monitor their progress over time. The chart includes sections to log exercises for upper body, lower body, chest, back, shoulders, biceps, triceps, quadriceps, hamstrings, calves, and abs.

    Copyright:

    Attribution Non-Commercial (BY-NC)
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
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    Daily fitness assessment

    Chart your weight-training progress daily by writing in the specific exercises youll select from your Personal Fitness Guide. Each time you train, fill in the date and amount of weight lifted each repetition. This will help you keep track of how youre progressing.

    / / Date: _____________
    Make photocopies for additional sheets.
    Reps Weight Lifted Notes

    UPPER BODY EXERCISES


    Exercise/choose one from each group
    1. Barbell Bench Press 2. Barbell Incline Press 3. Dumbbell Bench Press 4. Dumbbell Incline Press 5. Dumbbell Flyes 6. Cable Crossovers x12 x10 x 8 x 6 x12 x12 4. Seated Cable Rows 5. Back Extensions 6. Straight-Arm Pulldowns x12 x10 x 8 x 6 x12 x12 4. Reverse Flyes 5. Upright Cable Rows 6. Upright Barbell Rows x12 x10 x 8 x 6 x12 x12 4. Concentration Curls 5. Cable Curls 6. Hammer Curls x12 x10 x 8 x 6 x12 x12 4. Triceps Pushdowns 5. Cable Extensions 6. Bench Dips x12 x10 x 8 x 6 x12 x12

    Chest Back Shoulders Biceps Triceps

    Note: Consult with your physician or healthcare provider before commencing any new exercise, nutrition or supplementation program, particularly if you use prescription or over-the-counter medications, or if you are being treated by a healthcare provider for any chronic or medical condition. No representations are made about the results you may achieve from following the program; as every individual is unique, there are no typical results that you can expect from following these exercise, nutrition and supplement recommendations.

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    Fill-in exercise chosen Choose another exercise from the same group 1. Pull-Ups 2. Wide-Grip Lat Pulldown 3. One-Arm Dumbbell Rows Fill-in exercise chosen Choose another exercise from the same group 1. Seated Dumbbell Press 2. Front Raises 3. Lateral Raises Fill-in exercise chosen Choose another exercise from the same group 1. Alternate Dumbbell Curls 2. Barbell Curls 3. Preacher Curls Fill-in exercise chosen Choose another exercise from the same group

    1. Seated Triceps Presses 2. Lying Triceps Presses 3. Triceps Kickbacks Fill-in exercise chosen

    Choose another exercise from the same group

    See Other Side For Lower Body Exercises

    Daily fitness assessment


    Chart your weight-training progress daily by writing in the specific exercises youll select from your Personal Fitness Guide. Each time you train, fill in the date and amount of weight lifted each repetition. This will help you keep track of how youre progressing.

    / / Date: _____________
    Make photocopies for additional sheets.
    Reps Weight Lifted Notes

    LOWER BODY EXERCISES


    Exercise/choose one from each group

    Quadriceps

    1. Barbell Squats 2. Leg Presses 3. Leg Extensions

    x12 x10 x 8 x 6 x12

    ww

    Fill-in exercise chosen Choose another exercise from the same group x12 1. Dumbbell Lunges 2. Straight-Leg Deadlifts 3. Lying Leg Curls x12 x10 x 8 x 6 x12 Choose another exercise from the same group x12 1. Seated Calf Raises 2. Standing Heel Raises x12 x10 x 8 x 6 x12 Choose another exercise from the same group x12 1. 2. 3. 4. Floor Crunches Oblique Floor Crunches Decline Crunches Decline Oblique 5. 6. 7. 8. Hanging Knee Raises Reverse Crunches Cable Crunches Cable Oblique Crunches x12 x10 x 8 x6 x12 Choose another exercise from the same group x12

    Hamstrings Calves Abs

    ww ww ww

    Fill-in exercise chosen

    Fill-in exercise chosen

    Fill-in exercise chosen

    Try increasing your weight on each set, but never sacrifice your form.
    Additional notes: _______________________________________________________________________________________________________________ _______________________________________________________________________________________________________________ _______________________________________________________________________________________________________________
    Note: Consult with your physician or healthcare provider before commencing any new exercise, nutrition or supplementation program, particularly if you use prescription or over-the-counter medications, or if you are being treated by a healthcare provider for any chronic or medical condition. No representations are made about the results you may achieve from following the program; as every individual is unique, there are no typical results that you can expect from following these exercise, nutrition and supplement recommendations.

    See Other Side For Upper Body Exercises

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