Programa

This routine is performed during weeks 1, 2, 3, 9, and 11. Use the spaces provided for each exercise to record the first round and the bottom line for the second round.

number of reps performed and, when using dumbbells, the weight lifted. If using a band, indicate its color along

with the number of reps performed. This is a “repeat” workout, so for each exercise use the top line for theWEEK 1

WEEK 2

WEEK 3

WEEK 9

WORKSHEET
W = WEIGHT

R = REPS

WEEK 11

01 Standard Push-Ups R__________________ R__________________ 02 Wide Front Pull-Ups R__________________ R__________________ 03 Military Push-Ups R__________________ R__________________ 04 Reverse Grip Chin-Ups R__________________ R__________________ 05 Wide Fly Push-Ups R__________________ R__________________06 Closed Grip Overhand Pull-Ups R__________________ R__________________ 07 Decline Push-Ups R__________________ R__________________ 08 Heavy Pants R________W________ R________W________ 09 Diamond Push-Ups R__________________ R__________________ 10 Lawnmowers R________W________ R________W________ 11 Dive-Bomber Push-Ups R__________________ R__________________ 12 Back Flys R________W________R________W________ R________W________ R________W________ R________W________ R________W________ R________W________ R________W________ R________W________ R________W________ R__________________ R__________________ R__________________ R__________________ R__________________ R__________________ R__________________ R__________________ R________W________ R________W________ R________W________ R________W________R________W________ R________W________ R________W________ R________W________ R__________________ R__________________ R__________________ R__________________ R__________________ R__________________ R__________________ R__________________ R________W________ R________W________ R________W________ R________W________ R________W________ R________W________ R________W________ R________W________R__________________ R__________________ R__________________ R__________________ R__________________ R__________________ R__________________ R__________________ R__________________ R__________________ R__________________ R__________________ R__________________ R__________________ R__________________ R__________________ R__________________ R__________________ R__________________ R__________________R__________________ R__________________ R__________________ R__________________ R__________________ R__________________ R__________________ R__________________ R__________________ R__________________ R__________________ R__________________ R__________________ R__________________ R__________________ R__________________ R__________________ R__________________ R__________________ R__________________R__________________ R__________________ R__________________ R__________________ R__________________ R__________________ R__________________ R__________________ R__________________ R__________________ R__________________ R__________________ R__________________ R__________________ R__________________ R__________________

CHEST BACK | BACK CHEST

This routine is performed during weeks 1, 2, 3, 9, and 11.Use the spaces provided for each exercise to record the with the number of reps performed. This is a “repeat” workout, so for each exercise use the top line for the first round and the bottom line for the second round.

number of reps performed and, when using dumbbells, the weight lifted. If using a band, indicate its color along

WEEK 1

WEEK 2

WEEK 3

WEEK 9

WORKSHEET
W = WEIGHTR = REPS

WEEK 11

01 Alternating Shoulder Presses R________W________ R________W________ 02 In & Out Bicep Curls R________W________ R________W________ 03 Two-Arm Tricep Kickbacks R________W________ R________W________ 04 Deep Swimmer’s Presses R________W________ R________W________ 05 Full Supination Concentration Curls R________W________ R________W________ 06 Chair Dips R__________________...