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Exercise Guide FINAL

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Daily fitness assessment Chart your weight-training progress daily by writing in the specific exercises youll select from your Personal Fitness Guide. Each time you train, fill in the date and amount ...

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Daily fitness assessment Chart your weight-training progress daily by writing in the specific exercises youll select from your Personal Fitness Guide. Each time you train, fill in the date and amount of weight lifted each repetition. This will help you keep track of how youre progressing. UPPER BODY EXERCISES Date: _____________ Note: Consult with your physician or healthcare provider before commencing any new exercise, nutrition or supplementation program, particularly if you use prescription or over-the-counter medications, or if you are being treated by a healthcare provider for any chronic or medical condition. No representations are made about the results you may achieve from following the program; as every individual is unique, there are no typical results that you can expect from following these exercise, nutrition and supplement recommendations. See Other Side For Lower Body Exercises Make photocopies for additional sheets. /         / Chest Back Shoulders Biceps T r iceps Exercise / choose one from each group RepsWeight Lifted Notes 1. Barbell Bench Press 4. Dumbbell Incline Press x12 2. Barbell Incline Press 5. Dumbbell Flyes x10 3. Dumbbell Bench Press 6. Cable Crossovers x8 x6 Fill-in exercise chosen x12 Choose another exercise from the same group x12 1. Pull-Ups 4. Seated Cable Rows x12 2. Wide-Grip Lat Pulldown 5. Back Extensions x10 3. One-Arm Dumbbell Rows 6. Straight-Arm Pulldowns x8 x6 Fill-in exercise chosen x12 Choose another exercise from the same group x12 1. Seated Dumbbell Press 4. Reverse Flyes x12 2. Front Raises 5. Upright Cable Rows x10 3. Lateral Raises 6. Upright Barbell Rows x8 x6 Fill-in exercise chosen x12 Choose another exercise from the same group x12 1. Alternate Dumbbell Curls 4. Concentration Curls x12 2. Barbell Curls 5. Cable Curls x10 3. Preacher Curls 6. Hammer Curls x8 x6 Fill-in ...

Source: www.bodyforlife.com

 

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