Workout Planner Example

Weekly workout plan checklist weekly workout plan checklist.

Workout planner example. If you re between 18 and 45 years of age and have an average level of fitness this workout designed by fitness expert lana titus is for you. One is a compound movement dumbbell bench press that involves multiple joints both the shoulder and elbow to work the largest amount of muscle possible and the other is an isolation exercise dumbbell flye that involves only one joint shoulder and targets the pecs to a greater extent. It can be downloaded in pdf file format. Monday is chest and triceps wednesday is legs and abs friday is back and biceps then sunday is shoulders traps and abs.

The exercise planner automatically calculates the difference between your target and actual reps and weights for each exercise so you can see where you need to increase your efforts. Dave and les jacobs getty images. Chest for example includes two exercises. 6 30 day workout plan to lose weight examples pdf even if you gain weight because of food you will still have to make sure that you move your body through working out.

Strength or power do 8 12 reps for each exercise. Update the exercises listed in the workout plan template in excel as you gain strength and agility. This comprehensive workout planner has several guides for a successful fitness regimen. The cycle begins again on tuesday the following week.

Available in a4 us sizes. These strength workouts are short only four exercises each but intense by alternating upper and lower body moves in a little thing called supersets you ll keep your heart rate elevated and maximize calorie burn while working every muscle in your body for each workout. Instantly download fitness planner templates samples examples in microsoft word doc and apple mac pages. Easily editable printable.

You might think that having a 30 day diet meal plan or a 90 day meal plan it will still not be sufficient if you will not accompany your healthy balanced diet with daily. The workout planner template is a great tool for personal. The template includes information that can help you set realistic workout goals that you can stick to even with a busy schedule. This 12 week planner is a great way to jumpstart your fitness goals for 2019.

Do 12 to 15 reps of the first two exercises back to back then rest for 60 to 90 seconds. To focus solely on hypertrophy or muscular size vs. A workout planner template is a very convenient tool that allows you to manage your time efficiently so that you will be able to squeeze in some time for a workout.