Exercise planner
Info & ScheduleFitness Training ProgramName of ClientAlex
SmithName of the Instructor/TrainerProgram start date28-Jul-14
Client's Information28-Jul-1425-Aug-1424-Sep-1424-Oct-14Upper
BodyAge24242424Exercises pairsRepsWeek 1 WtsWeek 2 WtsWeek 3
WtsWeek 4 WtsHeight (Feet)5555Chinups and dips with blue and green
bandsTo failureHeight (Inches)9999Bench sit ups in between chins
and dips12Weight (Pounds)207Push ups with one arm rows (Hanging
knee ups between)12/10/10/8/8Chest (Inches)Below knee clean and
press mountain climbers10/10/8/8/6 w/ 20-30 MCWaist (inches)32Body
Fat45%Lower BodyTarget Body Fat40%35%30%Exercises PairsRepsWeek 1
WtsWeek 2 WtsWeek 3 WtsWeek 4 WtsBMI30.570.000.000.00Squats w/
stool and Clean & Press12/10/10/8/8 and 10/10/8/8/6Target
Weight192177165Sumo deadlifts and Reverse Lunges12/10/10/8/8 &
8 RL per legDeadlifts and Thrusters12/10/10/8/8 and
10/10/8/8/6SuggestionsWorkout 5 days a weekDrink 3 liters of water
a dayCardioFollow Paleo dietExercisesRepsWeek 1 WtsWeek 2 WtsWeek 3
WtsWeek 4 Wts15-20 Minutes of cardio a day
Cool-downExercisesRepsWeek 1 WtsWeek 2 WtsWeek 3 WtsWeek 4
Wts
Program TrackingProgram TrackingWeek
#128-Jul-14to2-Aug-14LegendsRepsRepetitions as suggested WtsWeight
as suggestedDiffDifference between suggested and actual
Please Fill the actual data for suggested exercises and find the
difference/deviation on Repetitions and Weight parameters to
schedule up next week's
programDayDay-1Day-2Day-3Day-4Day-5Day-6Dates28-Jul-1429-Jul-1430-Jul-1431-Jul-141-Aug-142-Aug-14Exercises
pairsRepsDiffWtsDiffRepsDiffWtsDiffRepsDiffWtsDiffRepsDiffWtsDiffRepsDiffWtsDiffRepsDiffWtsDiffChinups
and dips with blue and green
bandsERROR:#VALUE!ERROR:#REF!ERROR:#VALUE!ERROR:#REF!ERROR:#VALUE!ERROR:#REF!ERROR:#VALUE!ERROR:#REF!ERROR:#VALUE!ERROR:#REF!ERROR:#VALUE!ERROR:#REF!Bench
sit ups in between chins and
dips12ERROR:#REF!12ERROR:#REF!12ERROR:#REF!12ERROR:#REF!12ERROR:#REF!12ERROR:#REF!Push
ups with one arm rows (Hanging knee ups
between)ERROR:#VALUE!ERROR:#REF!ERROR:#VALUE!ERROR:#REF!ERROR:#VALUE!ERROR:#REF!ERROR:#VALUE!ERROR:#REF!ERROR:#VALUE!ERROR:#REF!ERROR:#VALUE!ERROR:#REF!Below
knee clean and press mountain
climbersERROR:#VALUE!ERROR:#REF!ERROR:#VALUE!ERROR:#REF!ERROR:#VALUE!ERROR:#REF!ERROR:#VALUE!ERROR:#REF!ERROR:#VALUE!ERROR:#REF!ERROR:#VALUE!ERROR:#REF!
Lower
BodyRepsDiffWtsDiffRepsDiffWtsDiffRepsDiffWtsDiffRepsDiffWtsDiffRepsDiffWtsDiffRepsDiffWtsDiffSquats
w/ stool and Clean &
PressERROR:#VALUE!ERROR:#REF!ERROR:#VALUE!ERROR:#REF!ERROR:#VALUE!ERROR:#REF!ERROR:#VALUE!ERROR:#REF!ERROR:#VALUE!ERROR:#REF!ERROR:#VALUE!ERROR:#REF!Sumo
deadlifts and Reverse
LungesERROR:#VALUE!ERROR:#REF!ERROR:#VALUE!ERROR:#REF!ERROR:#VALUE!ERROR:#REF!ERROR:#VALUE!ERROR:#REF!ERROR:#VALUE!ERROR:#REF!ERROR:#VALUE!ERROR:#REF!Deadlifts
and
ThrustersERROR:#VALUE!ERROR:#REF!ERROR:#VALUE!ERROR:#REF!ERROR:#VALUE!ERROR:#REF!ERROR:#VALUE!ERROR:#REF!ERROR:#VALUE!ERROR:#REF!ERROR:#VALUE!ERROR:#REF!00ERROR:#REF!0ERROR:#REF!0ERROR:#REF!0ERROR:#REF!0ERROR:#REF!0ERROR:#REF!
CardioRepsDiffWtsDiffRepsDiffWtsDiffRepsDiffWtsDiffRepsDiffWtsDiffRepsDiffWtsDiffRepsDiffWtsDiff00ERROR:#REF!0ERROR:#REF!0ERROR:#REF!0ERROR:#REF!0ERROR:#REF!0ERROR:#REF!00ERROR:#REF!0ERROR:#REF!0ERROR:#REF!0ERROR:#REF!0ERROR:#REF!0ERROR:#REF!00ERROR:#REF!0ERROR:#REF!0ERROR:#REF!0ERROR:#REF!0ERROR:#REF!0ERROR:#REF!00ERROR:#REF!0ERROR:#REF!0ERROR:#REF!0ERROR:#REF!0ERROR:#REF!0ERROR:#REF!
Cool-downRepsDiffWtsDiffRepsDiffWtsDiffRepsDiffWtsDiffRepsDiffWtsDiffRepsDiffWtsDiffRepsDiffWtsDiff00ERROR:#REF!0ERROR:#REF!0ERROR:#REF!0ERROR:#REF!0ERROR:#REF!0ERROR:#REF!00ERROR:#REF!0ERROR:#REF!0ERROR:#REF!0ERROR:#REF!0ERROR:#REF!0ERROR:#REF!00ERROR:#REF!0ERROR:#REF!0ERROR:#REF!0ERROR:#REF!0ERROR:#REF!0ERROR:#REF!00ERROR:#REF!0ERROR:#REF!0ERROR:#REF!0ERROR:#REF!0ERROR:#REF!0ERROR:#REF!Instructions:
Duplicate this sheet to accommodate number of weeks as per the
scheduled program
