#____ of

duration start time energy level exertion

____

Date

NRoL: Fatloss 3A

avg heart rate heart rate zone 1 2 3 4 5 6 7 8 9 10 time in zone 1 2 3 4 5 6 7 8 9 10 calories

warmup

min elliptical min bike min walk/run min rowing

plate rotations warmup lift high knee/high leg lunge/4arm-instep

set 1

deadlift

weight set 2 set 3 set 4

rep range

tempo

rest

10-12

normal

set 1

explosive push-up
set 2

weight set 3 set 4

rep range

tempo

rest

10-12

normal

set 1

bulgarian split squat

set 2

weight set 4

rep range

tempo

rest

set 3

10-12

normal

set 1

2pt dumbbell row

set 2

weight set 3 set 4

rep range

tempo

rest

10-12

normal

60

set 1

deadlift off box

set 2

weight

rep range

tempo

rest

20

normal

set 1

dumbbell bench press

set 2

weight

rep range

20

tempo

normal

rest

set 1

walking lunge w/side bend

set 2

weight

rep range

20

tempo

normal

rest

set 1

cable seated row

set 2

weight

rep range

20

tempo

normal

rest

60

set 1

hanging leg raise

set 2

weight

rep range

tempo

rest

20

2-1-2

60

WRK-C4131-1

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