Beginner Web Training Workout Chart

Week One
Week Two
My Week One
My Week Two
Machine
Reps / Sets
Reps / Sets
Actual
Actual
             
Legs Leg Press Downstairs 2 x 8 - 10 2 - 3 x 12 ______ x ______ ______ x ______
  Leg Curl # 5 2 x 8 - 10 2 - 3 x 12 ______ x ______ ______ x ______
             
Chest Rotary Chest # 7 2 x 8 - 10 2 - 3 x 12 ______ x ______ ______ x ______
  Dumbell Fly Dumbells 2 x 8 - 10 2 - 3 x 12 ______ x ______ ______ x ______
             
Back Rotary Back # 12 2 x 8 - 10 2 - 3 x 12 ______ x ______ ______ x ______
  Rotary Lat # 11 2 x 8 - 10 2 - 3 x 12 ______ x ______ ______ x ______
             
Shoulders Seated Dumbell Press Dumbells 2 x 8 - 10 2 - 3 x 12 ______ x ______ ______ x ______
             
Biceps Preacher Curl # 10 2 x 8 - 10 2 - 3 x 12 ______ x ______ ______ x ______
             
Triceps Tricep Kickback Dumbells 2 x 8 - 10 2 - 3 x 12 ______ x ______ ______ x ______
             
Calfs Standing Calf Raise Body Weight 2 x 8 - 10 2 - 3 x 12 ______ x ______ ______ x ______
             
Abs Seated Leg Raise Bench 2 x 15 3 x 15 ______ x ______ ______ x ______

 

* Print this chart and take it with you to the Workout Center. Write down your progress in the two right columns.

Example: 1x8 meaning 8 repetitions is 1 set