Day: Su M Tu W Th F Sa

Warmup Exercise
Treadmill
No
.
1
2
3
4
5
6
7
8
9
10
11

Duration
10 min

Date: ___/_____/ 2012

Time:

Start
=
End =

Speed
5.0

MAIN WORKOUT ROUTINE: FULL BODY

AR2
1
1
Exercise
Warmup Set WL WL
Set 1 Set 2 Set 3 Comments
Squats
Underpull
Pull-ups
SW
Triceps Pulldown
Barbell Bench Press
Iso-Lateral Low Row
Wide Grip Lat Pulldown
Smith Machine Shrug
Calf Raises
Oblique Rotation
20
Levitating Crunches
SW

Day: Su M Tu W Th F Sa
Warmup Exercise
Treadmill

Duration
10 min

Date: ___/_____/ 2012

Time:

Start
=
End =

Speed
5.0

MAIN WORKOUT ROUTINE: FULL BODY

No
AR2
1
1
.
Exercise
Warmup Set WL WL
Set 1 Set 2 Set 3 Comments
1 Squats
2 Underpull
3 Pull-ups
SW
4 Triceps Pulldown
5 Barbell Bench Press
6 Iso-Lateral Low Row
7 Wide Grip Lat Pulldown
8 Smith Machine Shrug
9 Calf Raises
NOTES:
1
WL = Weight Lifted, in lbs
2
AR = Attempt the Reps
Warmup Set consists of 15 reps for every exercise.
Rest for 60 sec between sets and 90 sec between exercises.

10
11

Oblique Rotation
Levitating Crunches

20
-

Day: Su M Tu W Th F Sa
Warmup Exercise
Treadmill
No
.
1
2
3
4
5
6
7
8
9
10
11

Duration
10 min

Date: ___/_____/ 2012

Time:

Start
=
End =

Speed
5.0

MAIN WORKOUT ROUTINE: FULL BODY

AR2
1
1
Exercise
Warmup Set WL WL
Set 1 Set 2 Set 3 Comments
Squats
Underpull
Pull-ups
SW
Triceps Pulldown
Barbell Bench Press
Iso-Lateral Low Row
Wide Grip Lat Pulldown
Smith Machine Shrug
Calf Raises
Oblique Rotation
20
Levitating Crunches
SW

Day: Su M Tu W Th F Sa
Warmup Exercise
Treadmill
No
.
1
2
3
4
5

SW

Exercise

Duration
10 min

Date: ___/_____/ 2012

Time:

Start
=
End =

Speed
5.0

MAIN WORKOUT ROUTINE: FULL BODY

AR2
1
1
Warmup Set WL WL
Set 1 Set 2 Set 3 Comments
SW
-

Squats
Underpull
Pull-ups
Triceps Pulldown
Barbell Bench Press
NOTES:
1
WL = Weight Lifted, in lbs
2
AR = Attempt the Reps
Warmup Set consists of 15 reps for every exercise.
Rest for 60 sec between sets and 90 sec between exercises.

6
7
8
9
10
11

Iso-Lateral Low Row

Wide Grip Lat Pulldown
Smith Machine Shrug
Calf Raises
Oblique Rotation
Levitating Crunches

20
-

NOTES:
1
WL = Weight Lifted, in lbs
2
AR = Attempt the Reps
Warmup Set consists of 15 reps for every exercise.
Rest for 60 sec between sets and 90 sec between exercises.

SW