Daily fitness assessment

Chart your weight-training progress daily by writing in the specific exercises

you’ll 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 you’re progressing. Date: _____________
/ /
UPPER BODY EXERCISES Make photocopies for additional sheets.

Exercise/choose one from each group Reps Weight Lifted Notes

1. Barbell Bench Press 4. Dumbbell Incline Press x12

x10
2. Barbell Incline Press 5. Dumbbell Flyes
x 8
Chest

3. Dumbbell Bench Press 6. Cable Crossovers

x 6
▼▼

Fill-in exercise chosen

x12
Choose another exercise from the same group
x12

1. Pull-Ups 4. Seated Cable Rows x12

x10
2. Wide-Grip Lat Pulldown 5. Back Extensions
x 8
Back

3. One-Arm Dumbbell Rows 6. Straight-Arm Pulldowns

x 6
▼▼

Fill-in exercise chosen

x12
Choose another exercise from the same group
x12

1. Seated Dumbbell Press 4. Reverse Flyes x12

x10
Shoulders

2. Front Raises 5. Upright Cable Rows

x 8
3. Lateral Raises 6. Upright Barbell Rows
x 6
▼▼

Fill-in exercise chosen

x12
Choose another exercise from the same group
x12

1. Alternate Dumbbell Curls 4. Concentration Curls x12

x10
2. Barbell Curls 5. Cable Curls
x 8
Biceps

3. Preacher Curls 6. Hammer Curls

x 6
▼▼

Fill-in exercise chosen

x12
Choose another exercise from the same group
x12

1. Seated Triceps Presses 4. Triceps Pushdowns x12

x10
2. Lying Triceps Presses 5. Cable Extensions
x 8
Triceps

3. Triceps Kickbacks 6. Bench Dips

x 6
▼▼

Fill-in exercise chosen

x12
Choose another exercise from the same group
x12
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 Lower Body Exercises

Daily fitness assessment
Chart your weight-training progress daily by writing in the specific exercises
you’ll 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 you’re progressing. Date: _____________
/ /
LOWER BODY EXERCISES Make photocopies for additional sheets.

Exercise/choose one from each group Reps Weight Lifted Notes

1. Barbell Squats x12
Quadriceps

2. Leg Presses x10

3. Leg Extensions x 8
x 6
▼▼

Fill-in exercise chosen

x12
Choose another exercise from the same group
x12
1. Dumbbell Lunges x12
Hamstrings

2. Straight-Leg Deadlifts x10

3. Lying Leg Curls x 8
x 6
▼▼

Fill-in exercise chosen

x12
Choose another exercise from the same group
x12
1. Seated Calf Raises x12
2. Standing Heel Raises x10
x 8
Calves

x 6
▼▼

Fill-in exercise chosen

x12
Choose another exercise from the same group
x12
1. Floor Crunches 5. Hanging Knee Raises x12
2. Oblique Floor Crunches 6. Reverse Crunches x10
3. Decline Crunches 7. Cable Crunches x 8
4. Decline Oblique 8. Cable Oblique Crunches
Abs

x6
▼▼

Fill-in exercise chosen

x12
Choose another exercise from the same group
x12
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