Workout Routine Tracker Spreadsheet Page 2
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1
2
3
4
5
6
7
8WORKSHEET
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
Alternating Shoulder Presses
R________W________
R________W________
R________W________
R________W________
R________W________
R________W________
R________W________
R________W________
R________W________
R________W________
02
In & Out Bicep Curls
R________W________
R________W________
R________W________
R________W________
R________W________
R________W________
R________W________
R________W________
R________W________
R________W________
03
Two-Arm Tricep Kickbacks
R________W________
R________W________
R________W________
R________W________
R________W________
R________W________
R________W________
R________W________
R________W________
R________W________
04
Deep Swimmer’s Presses
R________W________
R________W________
R________W________
R________W________
R________W________
R________W________
R________W________
R________W________
R________W________
R________W________
05
Full Supination Concentration Curls
R________W________
R________W________
R________W________
R________W________
R________W________
R________W________
R________W________
R________W________
R________W________
R________W________
06
Chair Dips
R__________________
R__________________
R__________________
R__________________
R__________________
R__________________
R__________________
R__________________
R__________________
R__________________
07
Upright Rows
R________W________
R________W________
R________W________
R________W________
R________W________
R________W________
R________W________
R________W________
R________W________
R________W________
08
Static Arm Curls
R________W________
R________W________
R________W________
R________W________
R________W________
R________W________
R________W________
R________W________
R________W________
R________W________
09
Flip-Grip Twist Tricep Kickbacks
R________W________
R________W________
R________W________
R________W________
R________W________
R________W________
R________W________
R________W________
R________W________
R________W________
10
Two-Angle Shoulder Flys
R________W________
R________W________
R________W________
R________W________
R________W________
R________W________
R________W________
R________W________
R________W________
R________W________
11
Crouching Cohen Curls
R________W________
R________W________
R________W________
R________W________
R________W________
R________W________
R________W________
R________W________
R________W________
R________W________
12
Lying-Down Tricep Extensions
R________W________
R________W________
R________W________
R________W________
R________W________
R________W________
R________W________
R________W________
R________W________
R________W________
BONUS ROUND
13
In & Out Straight-Arm Shoulder Flys
R________W________
R________W________
R________W________
R________W________
R________W________
R________W________
R________W________
R________W________
R________W________
R________W________
14
Congdon Curls
R________W________
R________W________
R________W________
R________W________
R________W________
R________W________
R________W________
R________W________
R________W________
R________W________
15
Side Tri-Rises
R__________________
R__________________
R__________________
R__________________
R__________________
R__________________
R__________________
R__________________
R__________________
R__________________
SHOULDERS
SHOULDERS | ARMS
ARMS
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