8/14/2019 WeightLoss1.xls

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NB: Volume determines the amount of work done try to increase your volume during the 12weeks to reach Platinum Status! All you need to do is enter the weights you plan to use and after the workout the weights you actually used.

Weight Loss Program Planned workout ctual workout

Day1/4 Muscle group Sets Reps Weight Volume Sets Reps Weight

A ShouldersSeated shoulder press 2 25 50 2 25 25Bent over raises 2 25 50 2 25 25

B ChestVertical chest press 2 25 50 2 25 25Incline dumbbell press 2 25 50 2 25 25

G ThighsForward lunges 2 25 50 2 25 25

I CoreBent knee crunches 2 30 2 30Hanging leg lifts 2 20 2 20

2 min \ 1 min Max for 20min Apparatus:Cycle Apparatus: Avg Heart Rate: Avg Heart Rate:

Distance: Distance:Calories Burnt: Calories Burnt:

Intensity/ Level/ Speed: Intensity/ Level/ Speed:Rate of percieved ecersion: Rate of percieved ecersion:

TOTAL Planned Kg's lifted: 250 Actual Kg's lifted:Male Score: BLUEFemale Score: BLUE

Day2/5 Muscle group Sets Reps Weight Volume Sets Reps WeightC Back

Seated rows 2 25 50 2 25 25Lat Pulldown 2 25 50 2 25 25Reverse grip pulldown 2 25 50 2 25 25

A ShouldersSide lateral raises 2 25 50 2 25 25

I CoreSuperman 2 15 2 15Bench leg pull ins 2 30 2 30

Apparatus: Treadmill Apparatus:20 min - 40 min (No rest) Avg Heart Rate: Avg Heart Rate:

Distance: Distance:

Calories Burnt: Calories Burnt:

Intensity/ Level/ Speed: Intensity/ Level/ Speed:Rate of percieved ecersion: Rate of percieved ecersion:

TOTAL Planned Kg's lifted: 200 Actual Kg's lifted:

Male Score: BLUEFemale Score: BLUE

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BLUEBLUE

BLUEBLUE

Volume

Volume

125

100

Cardiovascular Workout Planned workout Actual workout

Cardiovascular Workout Planned workout Actual workout

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8/14/2019 WeightLoss1.xls

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NB: Volume determines the amount of work done, try to increase your volume during the 12weeks to reach Platinum Status!Muscle Gain Program Planned workout ctual workout

Day3/6 Muscle group Sets Reps Weight Volume Sets Reps WeightG Thighs

Back squats 2 25 50 2 25 25Forward lunges 2 25 50 2 25 25

B ChestIncline dumbbell press 2 25 50 2 25 25Flat dumbell flye 2 25 50 2 25 25

C BackOne arm bent row 2 25 50 2 25 25

Cardiovascular Workout Planned workout Actual workout Apparatus: Apparatus:

Furtherst distance in Avg Heart Rate: Avg Heart Rate:40 min - 60 min Distance: Distance:

Calories Burnt: Calories Burnt:

Intensity/ Level/ Speed: Intensity/ Level/ Speed:Rate of percieved ecersion: Rate of percieved ecersion:

TOTAL Planned Kg's lifted: 250 Actual Kg's lifted: 125Male Score: BLUE BLUEFemale Score: BLUE BLUE

Average Score for the week.Average Kg's lifted this week= 116.667Male Score week average: BLUEFemale Score week average: BLUE

Copyright 2008 Naat Loubser

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Volume

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