Olution: Workout Tracker: Back | Biceps | Legs

WORKOUT TRACKER: Back | Biceps | Legs

Shawn Phillips

ABSolution

www.BestAbs.com

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DAY

DATE

DAY #

BACK

EXERCISE SELECTED (select only two)

One-Arm Dumbbell Row

Remember: Rest between sets should be no more than 60 sec.

Back Exercises

FINISH TIME

SETS PLANNED WEIGHT/REPS ACTUAL WEIGHT/REPS INTENSITY

Reverse-Grip High Pull down

1

Dumbbell Pullover

START TIME

Pull-ups

2

1

/ 15

/

1

/ 12

/

1

/ 10

/

1

/8

/

1

/6

/

3

/ 10

/

Bicep Exercises

BICEPS

EXERCISE SELECTED (select only two)

SETS PLANNED WEIGHT/REPS ACTUAL WEIGHT/REPS INTENSITY

Barbell Curl

1

/ 15

/

Dumbbell Curl (standing)

1

/ 12

/

1

/ 10

/

1

/8

/

1

/8

/

3

/ 10

/

1

Incline Dumbbell Curl Hammer Curl

2 NOTES

Leg Exercises

LEGS

EXERCISE SELECTED (select only two)

SETS PLANNED WEIGHT/REPS ACTUAL WEIGHT/REPS INTENSITY

Barbell Squats

1

/ 15

/

Leg Press

1

/ 12

/

1

/ 10

/

Straight Leg Deadlifts

1

/8

/

Leg Curls

1

/6

/

3

/ 10

/

1

Leg Extension

2 NOTES

CARDIOVASCULAR TRAINING

GOALS FOR NEXT WORKOUT

Exercise Performed Training Method Start Time

HIIT am pm

Moderate (HR=70-85% max)

Finish Time

am pm

Low Intensity (HR=55-70% max)

Total Time

MIN

Notes

The ABSolution Workout Sheets and other resources to help you build your BEST abs are available at www.BestAbs.com For the ABSolute best supplement knowledge in the world, check out www.Nutros.com

Notice: The ABSolution Program is intended for healthy adults, ages 18 and over. This book is solely for informational and educational purposes and is not medical advice. Please consult a medical or health professional before you begin any new exercise, nutrition, or supplementation program or if you have questions about your health. As individuals differ, their results will differ, even when using the same program. C opyright '2002 BestAbs.com

NOTES