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Set/reps/weight Set 1 Set2 Set 3 Set 4 Set/reps/w Set 1 Set2 Set 3 Set 4

Date DAY 1 Date DAY 1


Warm Up Chest
Jump rope 2-3 mins Bench Press
push ups
pec dec
incline push ups
dips
Warm Up DAY 2 Back DAY 2
high knees 2 mins bent over rows
up right rows
deadlifts
pull ups
lat pull downs
rows
Warm Up DAY 3 Legs DAY 3
run up stairs 10 times Lunges
Squats
calf raises
leg exentions

Date: DAY 4 Date: DAY 4


Warm up Set 1 Set2 Set 3 Set 4 Abs/ShoSet 1 Set2 Set 3 Set 4
Burpees 20 times
Russian Twists
Knee To elbow crunches
plank
rear delt raises
front raises
side raises
Arnold press

Date: DAY 5 Date: DAY 5


Warm up Set 1 Set2 Set 3 Set 4 Arms Set 1 Set2 Set 3 Set 4
Jog in a spot for 5 mins Dumbell curls
arm circles
inverted rows
Set/reps/w Set 1 Set2 Set 3 Set 4
Date DAY 1
C/D
Strech chest

C/D DAY 2
Strech back

C/D DAY 3
strech legs

Date: DAY 4
C/D Set 1 Set2 Set 3 Set 4
walk around

Date: DAY 5
C/D Set 1 Set2 Set 3 Set 4
walk around
Cardio Tracking Sheet
day Date Cardio Exercise Duration

1 9-May Treadmill 10 min

2 13 May bike 10 min

3 14 May treadmill 10 mins

4 15 May bike 10 mins

1 16 May treadmill 10 mins

2 20 May bike 10 mins

3 21 May bike 10 mins

4 22 May bike 10 mins

1 23 May skip rope 10 mins

2 27 May stairs 10 mins

3 28 May bike 10 mins

4 29 May treadmill 10 mins

1 30 May stairs 10 mins