Workout Routine Tracker Spreadsheet

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WORKSHEET
WEEK 1
WEEK 2
WEEK 3
WEEK 9
WEEK 11
This routine is performed during weeks 1, 2, 3, 9, and 11. Use the spaces provided for each exercise to record the
number of reps performed and, when using dumbbells, the weight lifted. If using a band, indicate its color along
with the number of reps performed. This is a “repeat” workout, so for each exercise use the top line for the
first round and the bottom line for the second round.
R = REPS
W = WEIGHT
01
Standard Push-Ups
R__________________
R__________________
R__________________
R__________________
R__________________
R__________________
R__________________
R__________________
R__________________
R__________________
02
Wide Front Pull-Ups
R__________________
R__________________
R__________________
R__________________
R__________________
R__________________
R__________________
R__________________
R__________________
R__________________
03
Military Push-Ups
R__________________
R__________________
R__________________
R__________________
R__________________
R__________________
R__________________
R__________________
R__________________
R__________________
04
Reverse Grip Chin-Ups
R__________________
R__________________
R__________________
R__________________
R__________________
R__________________
R__________________
R__________________
R__________________
R__________________
05
Wide Fly Push-Ups
R__________________
R__________________
R__________________
R__________________
R__________________
R__________________
R__________________
R__________________
R__________________
R__________________
06
Closed Grip Overhand Pull-Ups
R__________________
R__________________
R__________________
R__________________
R__________________
R__________________
R__________________
R__________________
R__________________
R__________________
07
Decline Push-Ups
R__________________
R__________________
R__________________
R__________________
R__________________
R__________________
R__________________
R__________________
R__________________
R__________________
08
Heavy Pants
R________W________
R________W________
R________W________
R________W________
R________W________
R________W________
R________W________
R________W________
R________W________
R________W________
09
Diamond Push-Ups
R__________________
R__________________
R__________________
R__________________
R__________________
R__________________
R__________________
R__________________
R__________________
R__________________
10
Lawnmowers
R________W________
R________W________
R________W________
R________W________
R________W________
R________W________
R________W________
R________W________
R________W________
R________W________
11
Dive-Bomber Push-Ups
R__________________
R__________________
R__________________
R__________________
R__________________
R__________________
R__________________
R__________________
R__________________
R__________________
12
Back Flys
R________W________
R________W________
R________W________
R________W________
R________W________
R________W________
R________W________
R________W________
R________W________
R________W________
CHEST
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CHEST | BACK

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