Resistance training record sheet PEDU1005 Lecturer: Dr.

Justin LEE
Name: Weight: Height: Training goal:
Order Exercise Sessio 1 2 3 4 5 6
n
Date

1 Deadlift BB

2 Back squat BB

3 Forward Lunges DB

4 Reverse lunges DB

5 Romanian deadlift DB

6 Lateral lunges DB

7 Standing calf raise DB

8 Flat bench press BB

9 Bent-over row BB

10 Shoulder fly DB

11 Shoulder press BB

12 Bent-over raise DB

13 Biceps curl DB

14 Triceps extension DB

15 Shoulder int./ext. rotation M

Remarks: *(FW): free weight; (M): machine; (BB): bar bell; (DB): dumb bell;
 Good stretch of involved muscle before (dynamic) and after (static) the gym session
 2-3 sets of 12-15 RM for each exercise and 30s-1minute rest between sets, record training weight and reps in each session, e.g. 20kg/15 (Weight /Reps)