my FITNESS PLAN MAKE BLANK COPY VIEW WEEKLY PROGRESS

START DATE WARM-UP STRENGTH

8/1/2011 EXERCISES REPS WEIGHT WEEKS FREQUENCY START EXERCISES REPS WEIGHT WEEKS FREQUENCY START

AGE Warm-up 1 10 30 4 Daily 8/1/2011 Strength Exercise 1 7 100 4 Daily 8/1/2011

46 Warm-up 2 10 40 4 Daily 8/1/2011 Strength Exercise 2 7 125 4 Daily 8/1/2011

GENDER Warm-up 3 10 20 4 Daily 8/1/2011 Strength Exercise 3 7 75 4 Daily 8/1/2011

M Warm-up 4 10 50 4 Daily 8/1/2011 Strength Exercise 4 7 85 4 Daily 8/1/2011

HEIGHT (FEET) Notes:

6
HEIGHT (IN)
0
WEIGHT (LBS)
244 CARDIO COOL-DOWN
CHEST (IN) EXERCISES REPS WEIGHT WEEKS FREQUENCY START EXERCISES REPS WEIGHT WEEKS FREQUENCY START

48.00 Cardio Exercise 1 30 50 4 Daily 8/1/2011 Cool-down 1 10 30 4 Daily 8/1/2011

WAIST (IN) Cardio Exercise 2 30 60 4 Daily 8/1/2011 Cool-down 2 10 40 4 Daily 8/1/2011

44.00 Cardio Exercise 3 30 40 4 Daily 8/1/2011 Cool-down 3 10 20 4 Daily 8/1/2011

BODY FAT (TARGET) Cardio Exercise 4 30 30 4 Daily 8/1/2011 Cool-down 4 10 50 4 Daily 8/1/2011

9.00
BODY FAT
11.00
BMI (TARGET)
22.00
BMI
33.09
my FITNESS PLAN VIEW FITNESS PLAN

Note: Duplicate this sheet for each week.

WEEK STARTS ON WARM-UP PLAN 8/1/2011 8/2/2011 8/3/2011 8/4/2011 8/5/2011

8/1/2011 EXERCISES REPS WEIGHT REPS WEIGHT REPS WEIGHT REPS WEIGHT REPS WEIGHT REPS WEIGHT

CURRENT WEIGHT (LBS) Warm-up 1 10 30 10 30 10 30 10 30 10 30 10 30

241.00 Warm-up 2 10 40 10 40 10 40 10 40 10 40 10 40

CURRENT CHEST (IN) Warm-up 3 10 20 10 20 10 20 10 20 10 20 10 20

48.00 Warm-up 4 10 50 10 50 10 50 10 50 10 50 10 50

CURRENT WAIST (IN)

44.00 STRENGTH PLAN 8/1/2011 8/2/2011 8/3/2011 8/4/2011 8/5/2011
CURRENT BODY FAT EXERCISES REPS WEIGHT REPS WEIGHT REPS WEIGHT REPS WEIGHT REPS WEIGHT REPS WEIGHT

10.80 Strength Exercise 1 7 100 5 100 6 90 7 100 7 100 7 100

BODY FAT (TARGET) Strength Exercise 2 7 125 5 125 6 125 5 125 7 125 7 125

9.00 Strength Exercise 3 7 75 7 75 7 75 7 75 7 75 7 75

CURRENT BMI Strength Exercise 4 7 85 6 85 7 85 7 85 7 85 7 85

32.69
BMI (TARGET) CARDIO PLAN 8/1/2011 8/2/2011 8/3/2011 8/4/2011 8/5/2011
22.00 EXERCISES REPS WEIGHT REPS WEIGHT REPS WEIGHT REPS WEIGHT REPS WEIGHT REPS WEIGHT

Cardio Exercise 1 30 50 30 50 30 50 30 50 30 50 30 50
Cardio Exercise 2 30 60 25 60 26 60 29 60 30 60 30 60
Cardio Exercise 3 30 40 26 40 27 40 30 40 30 40 28 40
Cardio Exercise 4 30 30 30 30 30 30 30 30 30 30 30 30

COOL-DOWN PLAN 8/1/2011 8/2/2011 8/3/2011 8/4/2011 8/5/2011

EXERCISES REPS WEIGHT REPS WEIGHT REPS WEIGHT REPS WEIGHT REPS WEIGHT REPS WEIGHT

Cool-down 1 10 30 10 30 10 30 10 30 10 30 10 30
Cool-down 2 10 40 10 40 10 40 10 40 10 40 10 40
Cool-down 3 10 20 10 20 10 20 10 20 10 20 10 20
Cool-down 4 10 50 10 50 10 50 10 50 10 50 10 50