Daily fitness assessment

Chart your weight-training progress daily by writing in the specific exercises youll select from your Personal Fitness Guide. Each time you train, fill in the date and amount of weight lifted each repetition. This will help you keep track of how youre progressing.

/ / Date: _____________
Make photocopies for additional sheets.
Reps Weight Lifted Notes

UPPER BODY EXERCISES

Exercise/choose one from each group
1. Barbell Bench Press 2. Barbell Incline Press 3. Dumbbell Bench Press 4. Dumbbell Incline Press 5. Dumbbell Flyes 6. Cable Crossovers x12 x10 x 8 x 6 x12 x12 4. Seated Cable Rows 5. Back Extensions 6. Straight-Arm Pulldowns x12 x10 x 8 x 6 x12 x12 4. Reverse Flyes 5. Upright Cable Rows 6. Upright Barbell Rows x12 x10 x 8 x 6 x12 x12 4. Concentration Curls 5. Cable Curls 6. Hammer Curls x12 x10 x 8 x 6 x12 x12 4. Triceps Pushdowns 5. Cable Extensions 6. Bench Dips x12 x10 x 8 x 6 x12 x12

Chest Back Shoulders Biceps Triceps

Note: Consult with your physician or healthcare provider before commencing any new exercise, nutrition or supplementation program, particularly if you use prescription or over-the-counter medications, or if you are being treated by a healthcare provider for any chronic or medical condition. No representations are made about the results you may achieve from following the program; as every individual is unique, there are no typical results that you can expect from following these exercise, nutrition and supplement recommendations.

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Fill-in exercise chosen Choose another exercise from the same group 1. Pull-Ups 2. Wide-Grip Lat Pulldown 3. One-Arm Dumbbell Rows Fill-in exercise chosen Choose another exercise from the same group 1. Seated Dumbbell Press 2. Front Raises 3. Lateral Raises Fill-in exercise chosen Choose another exercise from the same group 1. Alternate Dumbbell Curls 2. Barbell Curls 3. Preacher Curls Fill-in exercise chosen Choose another exercise from the same group

1. Seated Triceps Presses 2. Lying Triceps Presses 3. Triceps Kickbacks Fill-in exercise chosen

Choose another exercise from the same group

See Other Side For Lower Body Exercises

Daily fitness assessment

Chart your weight-training progress daily by writing in the specific exercises youll select from your Personal Fitness Guide. Each time you train, fill in the date and amount of weight lifted each repetition. This will help you keep track of how youre progressing.

/ / Date: _____________
Make photocopies for additional sheets.
Reps Weight Lifted Notes

LOWER BODY EXERCISES

Exercise/choose one from each group

Quadriceps

1. Barbell Squats 2. Leg Presses 3. Leg Extensions

x12 x10 x 8 x 6 x12

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Fill-in exercise chosen Choose another exercise from the same group x12 1. Dumbbell Lunges 2. Straight-Leg Deadlifts 3. Lying Leg Curls x12 x10 x 8 x 6 x12 Choose another exercise from the same group x12 1. Seated Calf Raises 2. Standing Heel Raises x12 x10 x 8 x 6 x12 Choose another exercise from the same group x12 1. 2. 3. 4. Floor Crunches Oblique Floor Crunches Decline Crunches Decline Oblique 5. 6. 7. 8. Hanging Knee Raises Reverse Crunches Cable Crunches Cable Oblique Crunches x12 x10 x 8 x6 x12 Choose another exercise from the same group x12

Hamstrings Calves Abs

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Fill-in exercise chosen

Fill-in exercise chosen

Fill-in exercise chosen

Try increasing your weight on each set, but never sacrifice your form.
Additional notes: _______________________________________________________________________________________________________________ _______________________________________________________________________________________________________________ _______________________________________________________________________________________________________________
Note: Consult with your physician or healthcare provider before commencing any new exercise, nutrition or supplementation program, particularly if you use prescription or over-the-counter medications, or if you are being treated by a healthcare provider for any chronic or medical condition. No representations are made about the results you may achieve from following the program; as every individual is unique, there are no typical results that you can expect from following these exercise, nutrition and supplement recommendations.

See Other Side For Upper Body Exercises