2009 MWF MON & FRI MONDAY WEDNESDAY FRIDAY

ABS FOREARMS CHEST SHOULDERS BACK TRICEPS LEGS

CRUNCHES
BALL
DUMBBELL
CRUNCH
REVERSE
WRISTWRIST
CURLS
BALL CHEST
BALL
CURLS
BARBELL
CHEST
PRESS
SHOULDER
FLY
FRONT
LATERAL
RAISE
PRESS RAISES
SHRUGS
BENTUPRIGHT
OVER
BALL
ROW
BALL
EXTENSIONS
ROWSREVERSE
BENCH
ELBOWS
SKULLCRUSHERS
FLY
DIPS
STANDING
IN KNEE PUSHUPS
CALF
SQUATS
RAISE
5X 5X 10 10 10 10 10 10 10 10 10 10 10 10 10 10 10 10 10
6 6 6 6 6 6 6 6 6 6 6 6 6 6 6 6 6
4 4 4 4 4 4 4 4 4 4 4 4 4 4 4 4 4

10/16 4#
10
6
4
 FRIDAY
LEGS BICEPS

LEGBRIDGE
CURLS
STANDING use verticle alignment in excel for exercise labels
POSEBARBELL CURLS
10 10 10
6 6 6
4 4 4

enter weight, then number of reps in each set for that date