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Phase 1 Week 1-2 Printable Workout Log

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natalie.martin
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135 views1 page

Phase 1 Week 1-2 Printable Workout Log

Uploaded by

natalie.martin
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd
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DAY 1: UPPER BODY POWER REPS WEIGHT REPS WEIGHT REST

Seated Cable Rows SET 1 4-6 SET 2 4-6 3 mins


Lat Pulldown SET 1 8-12 SET 2 8-12 90 sec
Incline Dumbbell Chest Press SET 1 4-6 SET 2 4-6 3 mins
Push Ups SET 1 8-12 SET 2 8-12 90 sec
Dumbbell Shoulder Press SET 1 8-12 SET 2 8-12 90 sec
EZ Bar Curls SET 1 8-12 SET 2 8-12 90 sec
Tricep Rope Pushdowns SET 1 8-12 SET 2 8-12 90 sec

DAY 2: Rest

DAY 3: QUADS/HAMSTRINGS/CALVES REPS WEIGHT REPS WEIGHT REST


Squats SET 1 8-12 SET 2 8-12 90 sec
Leg Press SET 1 8-12 SET 2 8-12 90 sec
Plie Squats SET 1 8-12 SET 2 8-12 90 sec
Standing Calf Raises SET 1 12-15 SET 2 12-15 90 sec
30 mins LISS Cardio

DAY 4: CHEST/SHOULDERS/TRICEPS REPS WEIGHT REPS WEIGHT REST


Incline Dumbbell Chest Press SET 1 8-12 SET 2 8-12 90 sec
Dumbbell Shoulder Press SET 1 8-12 SET 2 8-12 90 sec
French Press SET 1 8-12 SET 2 8-12 90 sec
Push Ups SET 1 8-12 SET 2 8-12 90 sec
Dumbbell Side Raises SET 1 8-12 SET 2 8-12 90 sec
Tricep Rope Pushdowns SET 1 8-12 SET 2 8-12 90 sec

DAY 5: BACK/BICEPS/ABS REPS WEIGHT REPS WEIGHT REST


Lat Pulldown SET 1 8-12 SET 2 8-12 90 sec
Incline Dumbbell Curls SET 1 8-12 SET 2 8-12 90 sec
Seated Cable Rows SET 1 8-12 SET 2 8-12 90 sec
EZ Bar Curls SET 1 8-12 SET 2 8-12 90 sec
Hanging Knee Raises SET 1 12-15 SET 2 12-15 90 sec
Machine Crunches SET 1 12-15 SET 2 12-15 90 sec
Swiss Ball Arm Leg Switch SET 1 12-15 SET 2 12-15 90 sec

DAY 6: REST

DAY 7: LOWER BODY POWER REPS WEIGHT REPS WEIGHT REST


Squats SET 1 4-6 SET 2 4-6 3 mins
Plie Squats SET 1 8-12 SET 2 8-12 90 sec
Leg Press SET 1 4-6 SET 2 4-6 3 mins
Standing Calf Raises SET 1 12-15 SET 2 12-15 90 sec

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