Workout Routine Tracker Spreadsheet Page 4
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8WORKSHEET
WEEK 5
WEEK 6
WEEK 7
WEEK 10
WEEK 12
This routine is performed during weeks 5, 6, 7, 10, and 12. Use the spaces provided for
each exercise to record the number of reps and the weight lifted (where applicable). If
using a band, indicate its color along with the number of reps performed.
R = REPS
W = WEIGHT
01
Slow-Motion 3-in-1 Push-Ups
R__________________
R__________________
R__________________
R__________________
R__________________
02
In & Out Shoulder Flys
R________W________
R________W________
R________W________
R________W________
R________W________
03
Chair Dips
R__________________
R__________________
R__________________
R__________________
R__________________
04
Plange Push-Ups
R__________________
R__________________
R__________________
R__________________
R__________________
05
Pike Presses
R__________________
R__________________
R__________________
R__________________
R__________________
06
Side Tri-Rises
R__________________
R__________________
R__________________
R__________________
R__________________
07
Floor Flys
R__________________
R__________________
R__________________
R__________________
R__________________
08
Scarecrows
R________W________
R________W________
R________W________
R________W________
R________W________
09
Overhead Tricep Extensions
R________W________
R________W________
R________W________
R________W________
R________W________
10
Two-Twitch Speed Push-Ups
R__________________
R__________________
R__________________
R__________________
R__________________
11
Y-Presses
R________W________
R________W________
R________W________
R________W________
R________W________
12
Lying Tricep Extensions
R________W________
R________W________
R________W________
R________W________
R________W________
13
Side-to-Side Push-Ups
R__________________
R__________________
R__________________
R__________________
R__________________
14
Pour Flys
R________W________
R________W________
R________W________
R________W________
R________W________
15
Side-Leaning Tricep Extensions
R________W________
R________W________
R________W________
R________W________
R________W________
16
One-Arm Push-Ups
R__________________
R__________________
R__________________
R__________________
R__________________
17
Weighted Circles
R________W________
R________W________
R________W________
R________W________
R________W________
18
Throw the Bomb
R________W________
R________W________
R________W________
R________W________
R________W________
19
Clap or Plyo Push-Ups
R__________________
R__________________
R__________________
R__________________
R__________________
20
Slo-Mo Throws
R________W________
R________W________
R________W________
R________W________
R________W________
21
Front-to-Back Tricep Extensions
R________W________
R________W________
R________W________
R________W________
R________W________
22
One-Arm Balance Push-Ups
R__________________
R__________________
R__________________
R__________________
R__________________
23
Fly-Row Presses
R________W________
R________W________
R________W________
R________W________
R________W________
24
Dumbbell Cross-Body Blows
R________W________
R________W________
R________W________
R________W________
R________W________
CHEST, SHOULDERS
CHEST | SHOULDERS | TRICEPS
TRiceps
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