Day: ______________

Warmup Exercise
Treadmill
No
.
1
2
3
4
5
6
7
8
9
10
11

Duration
10 min

Time:

Start =
End =

Speed
5.0

MAIN WORKOUT ROUTINE: UPPER BODY

AR2
Warmup Set WL1 WL1
Set 1 Set 2 Set 3 Comments

Exercise
Vertical Chest Press
Preacher Curl
Lateral Raise
Pectoral Fly
Dumbbell Alternate Biceps
Curl
Triceps Pulldown
Barbell Bench Press
Low Row
Wide Grip Lat Pulldown
Lying T-Bar Row
Smith Machine Shrug
Day: ______________
Warmup Exercise
Treadmill

No
.
1
2
3
4

Date: _________________

Date: _________________
Duration
10 min

Time:

Start =
End =

Speed
5.0

MAIN WORKOUT ROUTINE: UPPER BODY

AR2
1
1
Warmup Set WL WL
Set 1 Set 2 Set 3 Comments

Exercise
Vertical Chest Press
Preacher Curl
Lateral Raise
Pectoral Fly
Dumbbell Alternate Biceps
5
Curl
6 Triceps Pulldown
7 Barbell Bench Press
8 Low Row
9 Wide Grip Lat Pulldown
10 Lying T-Bar Row
NOTES:
1
WL = Weight Lifted, in lbs
2
AR = Attempt the Reps
Warmup Set consists of 15 reps for every exercise.
Rest for 60 sec between sets and 90 sec between exercises.

11

Smith Machine Shrug

Day: ______________
Warmup Exercise
Treadmill
No
.
1
2
3
4
5
6
7
8
9
10
11

Duration
10 min

Time:

Start =
End =

Speed
5.0

MAIN WORKOUT ROUTINE: UPPER BODY

AR2
Warmup Set WL1 WL1
Set 1 Set 2 Set 3 Comments

Exercise
Vertical Chest Press
Preacher Curl
Lateral Raise
Pectoral Fly
Dumbbell Alternate Biceps
Curl
Triceps Pulldown
Barbell Bench Press
Low Row
Wide Grip Lat Pulldown
Lying T-Bar Row
Smith Machine Shrug
Day: ______________
Warmup Exercise
Treadmill

No
.
1
2
3
4

Date: _________________

Date: _________________
Duration
10 min

Time:

Start =
End =

Speed
5.0

MAIN WORKOUT ROUTINE: UPPER BODY

AR2
1
1
Warmup Set WL WL
Set 1 Set 2 Set 3 Comments

Exercise
Vertical Chest Press
Preacher Curl
Lateral Raise
Pectoral Fly
Dumbbell Alternate Biceps
5
Curl
6 Triceps Pulldown
NOTES:
1
WL = Weight Lifted, in lbs
2
AR = Attempt the Reps
Warmup Set consists of 15 reps for every exercise.
Rest for 60 sec between sets and 90 sec between exercises.

7
8
9
10
11

Barbell Bench Press

Low Row
Wide Grip Lat Pulldown
Lying T-Bar Row
Smith Machine Shrug

NOTES:
1
WL = Weight Lifted, in lbs
2
AR = Attempt the Reps
Warmup Set consists of 15 reps for every exercise.
Rest for 60 sec between sets and 90 sec between exercises.