E X E R C I S E

MONDAY CHEST + CARDIO

ACTUAL TIME TARGET TIME

DATE:
START
TIME:
FINISH
TIME:
40
CHEST TARGET 20 MINUTES
EXERCISE 1 REPS WEIGHT REST (min.) NOTES/ADJUSTMENTS
15 1
10 1
5 1
(Choose your first chest exercise) 5 1
10 1
15 1
EXERCISE 2 REPS WEIGHT REST (min.) NOTES/ADJUSTMENTS
15 1
10 1
5 1
(Choose your second chest exercise) 5 1
10 1
15
CARDIO TARGET 20 MINUTES
TIME:
DISTANCE:
CALORIES BURNED:
walking, jogging, bicycle, stairs,
elliptical, swimming, other AVERAGE SPEED:
OTHER:

% OF
MAX HR Goal: Maintain heart rate within target heart interval range
100
95
90%
85%
80%
75%
70%
65% TA R G E T H E A RT I N T E RVA L S
60 WARM UP COOL DOWN
TIME 0 - 1 - 2 - 3 - 4 - 5 - 6 - 7 - 8 - 9 - 10 - 11 - 12 - 13 - 14 - 15 - 16 - 17 - 18 - 19 - 20
 E X E R C I S E

TUESDAY BACK + CARDIO

ACTUAL TIME TARGET TIME

DATE:
START
TIME:
FINISH
TIME:
40
BACK TARGET 20 MINUTES
EXERCISE 1 REPS WEIGHT REST (min.) NOTES/ADJUSTMENTS
15 1
10 1
5 1
(Choose your first back exercise) 5 1
10 1
15 1
EXERCISE 2 REPS WEIGHT REST (min.) NOTES/ADJUSTMENTS
15 1
10 1
5 1
(Choose your second back exercise) 5 1
10 1
15
CARDIO TARGET 20 MINUTES
TIME:
DISTANCE:
CALORIES BURNED:
walking, jogging, bicycle, stairs,
elliptical, swimming, other AVERAGE SPEED:
OTHER:

% OF
MAX HR Goal: Maintain heart rate within target heart interval range
100
95
90%
85%
80%
75%
70%
65% TA R G E T H E A RT I N T E RVA L S
60 WARM UP COOL DOWN
TIME 0 - 1 - 2 - 3 - 4 - 5 - 6 - 7 - 8 - 9 - 10 - 11 - 12 - 13 - 14 - 15 - 16 - 17 - 18 - 19 - 20
 E X E R C I S E

WEDNESDAY QUADS - HAMS + CARDIO

ACTUAL TIME TARGET TIME

DATE:
START
TIME:
FINISH
TIME:
40
QUADS/HAMS TARGET 20 MINUTES
EXERCISE 1 REPS WEIGHT REST (min.) NOTES/ADJUSTMENTS
15 1
10 1
5 1
(Choose your quads exercise) 5 1
10 1
15 1
EXERCISE 2 REPS WEIGHT REST (min.) NOTES/ADJUSTMENTS
15 1
10 1
5 1
(Choose your hams exercise) 5 1
10 1
15
CARDIO TARGET 20 MINUTES
TIME:
DISTANCE:
CALORIES BURNED:
walking, jogging, bicycle, stairs,
elliptical, swimming, other AVERAGE SPEED:
OTHER:

% OF
MAX HR Goal: Maintain heart rate within target heart interval range
100
95
90%
85%
80%
75%
70%
65% TA R G E T H E A RT I N T E RVA L S
60 WARM UP COOL DOWN
TIME 0 - 1 - 2 - 3 - 4 - 5 - 6 - 7 - 8 - 9 - 10 - 11 - 12 - 13 - 14 - 15 - 16 - 17 - 18 - 19 - 20
 E X E R C I S E

THURSDAY SHOULDERS + CARDIO

ACTUAL TIME TARGET TIME

DATE:
START
TIME:
FINISH
TIME:
40
SHOULDERS TARGET 20 MINUTES
EXERCISE 1 REPS WEIGHT REST (min.) NOTES/ADJUSTMENTS
15 1
10 1
5 1
(Choose your first shoulders exercise) 5 1
10 1
15 1
EXERCISE 2 REPS WEIGHT REST (min.) NOTES/ADJUSTMENTS
15 1
10 1
5 1
(Choose your first shoulders exercise) 5 1
10 1
15
CARDIO TARGET 20 MINUTES
TIME:
DISTANCE:
CALORIES BURNED:
walking, jogging, bicycle, stairs,
elliptical, swimming, other AVERAGE SPEED:
OTHER:

% OF
MAX HR Goal: Maintain heart rate within target heart interval range
100
95
90%
85%
80%
75%
70%
65% TA R G E T H E A RT I N T E RVA L S
60 WARM UP COOL DOWN
TIME 0 - 1 - 2 - 3 - 4 - 5 - 6 - 7 - 8 - 9 - 10 - 11 - 12 - 13 - 14 - 15 - 16 - 17 - 18 - 19 - 20
 E X E R C I S E

FRIDAY BICEPS + CARDIO

ACTUAL TIME TARGET TIME

DATE:
START
TIME:
FINISH
TIME:
40
BICEPS TARGET 20 MINUTES
EXERCISE 1 REPS WEIGHT REST (min.) NOTES/ADJUSTMENTS
15 1
10 1
5 1
(Choose your first biceps exercise) 5 1
10 1
15 1
EXERCISE 2 REPS WEIGHT REST (min.) NOTES/ADJUSTMENTS
15 1
10 1
5 1
(Choose your second biceps exercise) 5 1
10 1
15
CARDIO TARGET 20 MINUTES
TIME:
DISTANCE:
CALORIES BURNED:
walking, jogging, bicycle, stairs,
elliptical, swimming, other AVERAGE SPEED:
OTHER:

% OF
MAX HR Goal: Maintain heart rate within target heart interval range
100
95
90%
85%
80%
75%
70%
65% TA R G E T H E A RT I N T E RVA L S
60 WARM UP COOL DOWN
TIME 0 - 1 - 2 - 3 - 4 - 5 - 6 - 7 - 8 - 9 - 10 - 11 - 12 - 13 - 14 - 15 - 16 - 17 - 18 - 19 - 20
 E X E R C I S E

SATURDAY TRICEPS + CARDIO

ACTUAL TIME TARGET TIME

DATE:
START
TIME:
FINISH
TIME:
40
TRICEPS TARGET 20 MINUTES
EXERCISE 1 REPS WEIGHT REST (min.) NOTES/ADJUSTMENTS
15 1
10 1
5 1
(Choose your first triceps exercise) 5 1
10 1
15 1
EXERCISE 2 REPS WEIGHT REST (min.) NOTES/ADJUSTMENTS
15 1
10 1
5 1
(Choose your second triceps exercise) 5 1
10 1
15
CARDIO TARGET 20 MINUTES
TIME:
DISTANCE:
CALORIES BURNED:
walking, jogging, bicycle, stairs,
elliptical, swimming, other AVERAGE SPEED:
OTHER:

% OF
MAX HR Goal: Maintain heart rate within target heart interval range
100
95
90%
85%
80%
75%
70%
65% TA R G E T H E A RT I N T E RVA L S
60 WARM UP COOL DOWN
TIME 0 - 1 - 2 - 3 - 4 - 5 - 6 - 7 - 8 - 9 - 10 - 11 - 12 - 13 - 14 - 15 - 16 - 17 - 18 - 19 - 20