Workout Routine Tracker Spreadsheet Page 5
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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
Wide Front Pull-Ups
R__________________
R__________________
R__________________
R__________________
R__________________
02
Lawnmowers
R________W________
R________W________
R________W________
R________W________
R________W________
03
Twenty-Ones
R________W________
R________W________
R________W________
R________W________
R________W________
04
One-Arm Cross-Body Curls
R________W________
R________W________
R________W________
R________W________
R________W________
05
Switch Grip Pull-Ups
R__________________
R__________________
R__________________
R__________________
R__________________
06
Elbows-Out Lawnmowers
R________W________
R________W________
R________W________
R________W________
R________W________
07
Standing Bicep Curls
R________W________
R________W________
R________W________
R________W________
R________W________
08
One-Arm Concentration Curls
R________W________
R________W________
R________W________
R________W________
R________W________
09
Corn Cob Pull-Ups
R__________________
R__________________
R__________________
R__________________
R__________________
10
Reverse Grip Bent-Over Rows
R________W________
R________W________
R________W________
R________W________
R________W________
11
Open Arm Curls
R________W________
R________W________
R________W________
R________W________
R________W________
12
Static Arm Curls
R________W________
R________W________
R________W________
R________W________
R________W________
13
Towel Pull-Ups
R__________________
R__________________
R__________________
R__________________
R__________________
14
Congdon Locomotives
R________W________
R________W________
R________W________
R________W________
R________W________
15
Crouching Cohen Curls
R________W________
R________W________
R________W________
R________W________
R________W________
16
One-Arm Corkscrew Curls
R________W________
R________W________
R________W________
R________W________
R________W________
17
Chin-Ups
R__________________
R__________________
R__________________
R__________________
R__________________
18
Seated Bent-Over Back Flys
R________W________
R________W________
R________W________
R________W________
R________W________
19
Curl-Up/Hammer Downs
R__________________
R__________________
R__________________
R__________________
R__________________
20
Hammer Curls
R________W________
R________W________
R________W________
R________W________
R________W________
21
Max Rep Pull-Ups
R__________________
R__________________
R__________________
R__________________
R__________________
22
Superman
R__________________
R__________________
R__________________
R__________________
R__________________
23
In-Out Hammer Curls
R________W________
R________W________
R________W________
R________W________
R________W________
24
Strip-Set Curls
R________W________
R________W________
R________W________
R________W________
R________W________
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