Training Session Tally Sheet

Name Mr.Nithin.Pt Missed session

Start Date: 1/11/2021 Client
End Date: 1/29/2021 Trainer

S.No Date Client Trainer Notes

1 1/11/2021
2 1/12/2021
3 1/14/2021
4 1/15/2021
5 1/18/2021
6 1/19/2021
7 1/21/2021
8 1/22/2021
9 1/25/2021
10 1/26/2021
11 1/28/2021
12 1/29/2021

Clients compansation
S.No Date Client Trainer Notes
1
2
3

Trainer compansation
S.No Date Client Trainer Notes
1
2
3
4
5

Payments details
Date Mode Chq No Date Bank Branch
1
2
3
 Warm up
S.No Program Set Rep
1 Chest stretch 1 20sec hold
2 Triceps stretch 1 20sec hold
3 Posterior capsule stretch 1 20sec hold
4 Lat stretch 1 20sec hold
5 Mckenzie press up 1 20sec hold
6 Cat and camel 1 20sec hold
7 Supine scorpion 1 20sec hold
8 Glute stretch 1 20sec hold
9 Quads stretch 1 20sec hold
10 Hip flexor stretch 1 20sec hold
11 Adductor stretch 1 20sec hold
12 Calf stretch 1 20sec hold
13 Hamstring stretch 1 20sec hold
14 Neck flexion 1 20sec hold
15 Neck extension 1 20sec hold
 Mr.Nithin.Pt
Day-1 Chest and triceps
S.No Program Set Rep Rest
1 DB Chest press 3 15 40 sec
2 Incline DB Chest press 3 15 40 sec
3 DB Power fly ( flat) 3 15 40 sec
4 DB Power fly ( Incline) 3 15 40 sec
5 DB Skull crush 3 15 40 sec
6 Cable external rotation 3 15 40 sec
7 Side lying leg abduction 3 15es 40 sec
8 Tummy vacuum 3 15 40 sec

Day-2 Legs
S.No Program Set Rep Rest
1 Box squat 3 15 40 sec
2 Leg press 3 15 40 sec
3 Leg extension 3 15 40 sec
4 RDL 3 15 40 sec
5 Bent knee hip extension 3 15 40 sec
6 Prone alt superman 3 15 40 sec
7 Standing calves raise 3 15 40 sec
8 Bracing techinque 3 30sec 40 sec

Day-3 Lats and Biceps

S.No Program Set Rep Rest
1 Assissted pull up 3 3 40 sec
2 Close grip lat pull down 3 15 40 sec
3 Seated row 3 15 40 sec
4 DB Prone rows 3 15 40 sec
5 Face pull 3 15 40 sec
6 BB Biceps curl 3 15 40 sec
7 Incline DB Hammer curl 3 15 40 sec
8 Incline prone lying curl DB 3 15 40 sec

Day-4 Shoulders And fore arms

S.No Program Set Rep Rest
1 DB Shoulder press 3 15 40 sec
2 DB Lateral raise 3 15 40 sec
3 DB Rear fly 3 15 40 sec
4 DB Shrugs 3 15 40 sec
5 Prone cobra 3 15 40 sec
6 Hip thrust 3 15 40 sec
7 Wrist curl 3 15 40 sec
8 wrist extension 3 15 40 sec
 Mr.Nithin.Pt
Day-1
S.No Date set Rep Rest Week Set1 Set-2 Set-3 Set-4
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S.No Date set Rep Rest Week Set1 Set-2 Set-3 Set-4
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S.No Date set Rep Rest Week Set1 Set-2 Set-3 Set-4
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 Mr.Nithin.Pt
Day-2
S.No Date set Rep Rest Week Set1 Set-2 Set-3 Set-4
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S.No Date set Rep Rest Week Set1 Set-2 Set-3 Set-4
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 Mr.Nithin.Pt
Day-3
S.No Date set Rep Rest Week Set1 Set-2 Set-3 Set-4
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S.No Date set Rep Rest Week Set1 Set-2 Set-3 Set-4
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S.No Date set Rep Rest Week Set1 Set-2 Set-3 Set-4
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S.No Date set Rep Rest Week Set1 Set-2 Set-3 Set-4
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 Mr.Nithin.Pt
Day-4
S.No Date set Rep Rest Week Set1 Set-2 Set-3 Set-4
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