FitQuest WORKOUT LOG

Weeks 7 & 8

FROM FLAT TO ALL THAT – Modified from Jamie Eason Middleton’s Program 2015
MONDAY – GLUTES / ABS WEEK FIVE – WEEK SIX –
SINGLE LEG HIP THRUSTS: 3 X 10 Weight Used – Weight Used –
Sets – Sets –
1 reps ____ 2 reps ____ 3 reps ____ 1 reps ____ 2 reps ____ 3 reps ____

SS Weight Used – Weight Used –

BB STRAIGHT LEG DEADLIFTS: 3 X 12 Sets – Sets –
1 reps ____ 2 reps ____ 3 reps ____ 1 reps ____ 2 reps ____ 3 reps ____

SEATED LEG CURLS: 3 X 12 Weight Used – Weight Used –

Sets – Sets –
1 reps ____ 2 reps ____ 3 reps ____ 1 reps ____ 2 reps ____ 3 reps ____

SS Weight Used – Weight Used –

DB CURTSY LUNGE : 3 X 10 (each side) Sets – Sets –
1 reps ____ 2 reps ____ 3 reps ____ 1 reps ____ 2 reps ____ 3 reps ____

SINGLE LEG DEADLIFT: 3 X 12 Weight Used – Weight Used –

Sets – Sets –
1 reps ____ 2 reps ____ 3 reps ____ 1 reps ____ 2 reps ____ 3 reps ____

X Weight Used – Weight Used –

BB HIP THRUST (10 sec pause at top): 3 X 6 Sets – Sets –
1 reps ____ 2 reps ____ 3 reps ____ 1 reps ____ 2 reps ____ 3 reps ____

ABS Weight Used – Weight Used –

STRAIGHT LEG SIT-UP: 3 X 20 Sets – Sets –
1 reps ____ 2 reps ____ 3 reps ____ 1 reps ____ 2 reps ____ 3 reps ____

SIDE-LYING SIT-UP: 3 X 12 (EACH SIDE) Weight Used – Weight Used –

Sets – Sets –
1 reps ____ 2 reps ____ 3 reps ____ 1 reps ____ 2 reps ____ 3 reps ____

HANGING LEG RAISE: 3 X 12 Weight Used – Weight Used –

Sets – Sets –
1 reps ____ 2 reps ____ 3 reps ____ 1 reps ____ 2 reps ____ 3 reps ____
 FitQuest WORKOUT LOG
Weeks 7 & 8

TUESDAY – SHOULDERS / TRIS / CARDIO WEEK FIVE – WEEK SIX –

SS Weight Used – Weight Used –
AROUND THE WORLD SHOULDERS: 3 X 10 Sets – Sets –
1 reps ____ 2 reps ____ 3 reps ____ 1 reps ____ 2 reps ____ 3 reps ____
(EACH WAY)
CABLE TRICEP EXTENSIONS: 3 X 10 (EACH Weight Used – Weight Used –
ARM) Sets – Sets –
1 reps ____ 2 reps ____ 3 reps ____ 1 reps ____ 2 reps ____ 3 reps ____

SS Weight Used – Weight Used –

OVERHEAD TRICEPS DB PRESS: 3 X 10 Sets – Sets –
1 reps ____ 2 reps ____ 3 reps ____ 1 reps ____ 2 reps ____ 3 reps ____

BARBELL SQUAT PRESS: 3 X 12 Weight Used – Weight Used –

Sets – Sets –
1 reps ____ 2 reps ____ 3 reps ____ 1 reps ____ 2 reps ____ 3 reps ____

SS Weight Used – Weight Used –

REAR-DELT CABLE PULLS: 3 X 12 Sets – Sets –
1 reps ____ 2 reps ____ 3 reps ____ 1 reps ____ 2 reps ____ 3 reps ____

ARNOLD DB PRESSES: 3 X 10 Weight Used – Weight Used –

Sets – Sets –
1 reps ____ 2 reps ____ 3 reps ____ 1 reps ____ 2 reps ____ 3 reps ____

SS Weight Used – Weight Used –

LATERAL RAISES (LAST SET DROP SET): 3 X 10 Sets – Sets –
1 reps ____ 2 reps ____ 3 reps ____ 1 reps ____ 2 reps ____ 3 reps ____

ROPE PUSH-DOWNS: : 3 X 10 Weight Used –

Sets – Weight Used –
1 reps ____ 2 reps ____ 3 reps ____ Sets –
1 reps ____ 2 reps ____ 3 reps ____

CARDIO
SPRINT HIIT 30 sec on 30 sec off: 20 MINS
 FitQuest WORKOUT LOG
Weeks 7 & 8

WEDNESDAY – LEGS / CALVES / ABS WEEK FIVE – WEEK SIX –

SS Weight Used – Weight Used –
LEG EXTENSION: 3 X 12 Sets – Sets –
1 reps ____ 2 reps ____ 3 reps ____ 1 reps ____ 2 reps ____ 3 reps ____
STATIONARY LUNGES: 3 X 12 Weight Used – Weight Used –
Sets – Sets –
1 reps ____ 2 reps ____ 3 reps ____ 1 reps ____ 2 reps ____ 3 reps ____
SS Weight Used – Weight Used –
SEATED LEG CURLS: 3 X 12 Sets – Sets –
1 reps ____ 2 reps ____ 3 reps ____ 1 reps ____ 2 reps ____ 3 reps ____
SINGLE LEG DB BENCH SQUAT: 3 X 10 (EACH) Weight Used – Weight Used –
Sets – Sets –
1 reps ____ 2 reps ____ 3 reps ____ 1 reps ____ 2 reps ____ 3 reps ____
SS Weight Used – Weight Used –
JUMP SQUATS: 4 X 20 Sets – Sets –
1 reps ____ 2 reps ____ 3 reps ____ 4 reps ____ 1 reps ____ 2 reps ____ 3 reps ____ 4 reps ____
LEG PRESS (HEAVY WEIGHT): 3 X 10 Weight Used – Weight Used –
Sets – Sets –
1 reps ____ 2 reps ____ 3 reps ____ 1 reps ____ 2 reps ____ 3 reps ____
SS Weight Used – Weight Used –
BARBELL HIP THRUSTS (10 sec pause at top): Sets – Sets –
1 reps ____ 2 reps ____ 3 reps ____ 1 reps ____ 2 reps ____ 3 reps ____
3X6
SEATED CALF RAISES: 3 X 20 Weight Used – Weight Used –
Sets – Sets –
1 reps ____ 2 reps ____ 3 reps ____ 1 reps ____ 2 reps ____ 3 reps ____
ABS Weight Used – Weight Used –
WEIGHTED SWISS BALL CRUNCH: 3 X 15 Sets – Sets –
1 reps ____ 2 reps ____ 3 reps ____ 1 reps ____ 2 reps ____ 3 reps ____
ABS Weight Used – Weight Used –
SWISS BALL AB ROLL-OUT: 3 X 15 Sets – Sets –
1 reps ____ 2 reps ____ 3 reps ____ 1 reps ____ 2 reps ____ 3 reps ____
ABS Weight Used – Weight Used –
REGULAR BALL SIT-UPS: 3 X 25 Sets – Sets –
1 reps ____ 2 reps ____ 3 reps ____ 1 reps ____ 2 reps ____ 3 reps ____
 FitQuest WORKOUT LOG
Weeks 7 & 8

THURSDAY – HIIT / ABS WEEK FIVE – WEEK SIX –

2 MIN PLANK: 2 MINUTE Weight Used – Weight Used –

Sets – Sets –
1 reps ____ 2 reps ____ 3 reps ____ 1 reps ____ 2 reps ____ 3 reps ____

MEDICINE BALL RUSSIAN TWISTS: 3 X 24 Weight Used – Weight Used –

Sets – Sets –
1 reps ____ 2 reps ____ 3 reps ____ 1 reps ____ 2 reps ____ 3 reps ____

MEDICINE BALL AB TOE TOUCHES: 3 X 20 Weight Used – Weight Used –

Sets – Sets –
1 reps ____ 2 reps ____ 3 reps ____ 1 reps ____ 2 reps ____ 3 reps ____

MEDICINE BALL STRAIGHT LEG SIT-UPS: 3 X 12 Weight Used – Weight Used –

Sets – Sets –
1 reps ____ 2 reps ____ 3 reps ____ 1 reps ____ 2 reps ____ 3 reps ____
 FitQuest WORKOUT LOG
Weeks 7 & 8

FRIDAY – LEGS / ABS / CALVES WEEK FIVE – WEEK SIX –

SS Weight Used – Weight Used –
BB SUMO DEADLIFTS: 4 X 12 Sets – Sets –
1 reps ____ 2 reps ____ 3 reps ____ 4 reps ____ 1 reps ____ 2 reps ____ 3 reps ____ 4 reps ____
SINGLE LEG SPLIT SQUAT: 4 X 12 (each) Weight Used – Weight Used –
Sets – Sets –
1 reps ____ 2 reps ____ 3 reps ____ 4 reps ____ 1 reps ____ 2 reps ____ 3 reps ____ 4 reps ____
SS Weight Used – Weight Used –
WALKING LUNGES: 4 X 20 TOTAL Sets – Sets –
1 reps ____ 2 reps ____ 3 reps ____ 4 reps ____ 1 reps ____ 2 reps ____ 3 reps ____ 4 reps ____
SWISS BALL LEG CURLS: 3 X 12 Weight Used – Weight Used –
Sets – Sets –
1 reps ____ 2 reps ____ 3 reps ____ 1 reps ____ 2 reps ____ 3 reps ____
SS Weight Used – Weight Used –
WEIGHTED GLUTE BRIDGE: 3 X 15 Sets – Sets –
1 reps ____ 2 reps ____ 3 reps ____ 1 reps ____ 2 reps ____ 3 reps ____
BB HIP THRUSTS: 3 X 20 Weight Used – Weight Used –
Sets – Sets –
1 reps ____ 2 reps ____ 3 reps ____ 1 reps ____ 2 reps ____ 3 reps ____
SS Weight Used – Weight Used –
DONKEY CALF RAISES: 3 X 20 Sets – Sets –
1 reps ____ 2 reps ____ 3 reps ____ 1 reps ____ 2 reps ____ 3 reps ____
HIGH STEP-UPS (barstool): 3 X 20 (each side) Weight Used – Weight Used –
Sets – Sets –
1 reps ____ 2 reps ____ 3 reps ____ 1 reps ____ 2 reps ____ 3 reps ____
SS Weight Used – Weight Used –
SMITH SEATED CALF RAISES: 3 X 20 Sets – Sets –
1 reps ____ 2 reps ____ 3 reps ____ 1 reps ____ 2 reps ____ 3 reps ____
BODY WEIGHT ROMANIAN SPLIT SQUATS: 3 X 25 Weight Used – Weight Used –
Sets – Sets –
1 reps ____ 2 reps ____ 3 reps ____ 1 reps ____ 2 reps ____ 3 reps ____
 FitQuest WORKOUT LOG
Weeks 7 & 8

WEEK FIVE – WEEK SIX –

SATURDAY – BACK / BICEP / CARDIO
SS Weight Used – Weight Used –
PARALLEL GRIP PULL-UPS: 3 X 5-8 Sets – Sets –
1 reps ____ 2 reps ____ 3 reps ____ 1 reps ____ 2 reps ____ 3 reps ____

WIDE GRIP SEATED ROWS: 3 X 12 Weight Used – Weight Used –

Sets – Sets –
1 reps ____ 2 reps ____ 3 reps ____ 1 reps ____ 2 reps ____ 3 reps ____

SS Weight Used – Weight Used –

STRAIGHT BAR PUSHDOWNS: 3 X 12 Sets – Sets –
1 reps ____ 2 reps ____ 3 reps ____ 1 reps ____ 2 reps ____ 3 reps ____

BB BENT OVER ROWS: 3 X 12 Weight Used – Weight Used –

Sets – Sets –
1 reps ____ 2 reps ____ 3 reps ____ 1 reps ____ 2 reps ____ 3 reps ____

SS Weight Used – Weight Used –

INCLINE BICEP CURLS: 3 X 12 Sets – Sets –
1 reps ____ 2 reps ____ 3 reps ____ 1 reps ____ 2 reps ____ 3 reps ____

HAMMER CURLS: 3 X 12 Weight Used – Weight Used –

Sets – Sets –
1 reps ____ 2 reps ____ 3 reps ____ 1 reps ____ 2 reps ____ 3 reps ____

SS Weight Used – Weight Used –

BB BICEP CURLS: 3 X 12 Sets – Sets –
1 reps ____ 2 reps ____ 3 reps ____ 1 reps ____ 2 reps ____ 3 reps ____

IN & OUT CURLS: 3 X 12 Weight Used – Weight Used –

Sets – Sets –
1 reps ____ 2 reps ____ 3 reps ____ 1 reps ____ 2 reps ____ 3 reps ____

CARDIO OF CHOICE HIIT: 20 MINUTES

 FitQuest WORKOUT LOG
Weeks 7 & 8

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