| ??Type of Exercise Regimen ?? |
|
| Name: |
name? |
|
|
|
|
|
|
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|
|
|
| Target Heart Rate Range |
|
|
| Goal: 70-85% max. |
|
| Age: |
age? |
|
|
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|
|
|
| Beats per minute |
|
|
| Beats per 10 seconds |
|
| Goals: |
fitness? |
|
|
|
|
| 55% of your max. heart rate |
|
|
|
|
|
|
|
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| 70% of your max heart rate |
|
|
|
|
|
|
|
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| 85% of your max. heart rate |
|
|
|
|
|
| Week 1 |
|
|
|
|
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| Week 3 |
2 |
|
|
|
|
| Week 6 |
3 |
| Begin each workout with a 5-10 minute cardio warm-up. *Take 1-2 minute break between exercises.* End workout with a 5-10 minute cool-down. |
| Exercise |
| mon |
tue |
wed |
thurs |
fri |
sat |
sun |
mon |
tue |
wed |
thurs |
fri |
sat |
sun |
mon |
tue |
wed |
thurs |
fri |
sat |
sun |
| Weight Training |
| Bench Press |
lbs/kg |
| 25 |
|
|
| 25 |
|
| 35 |
|
|
| 35 |
|
| 45 |
|
|
| 45 |
| (Chest) |
reps. |
| 2x10 |
|
|
| 2x10 |
|
| 3x12 |
|
|
| 3x12 |
|
| 4x10 |
|
|
| 4x10 |
| name |
lbs/kg |
| body part |
reps. |
| name |
lbs/kg |
| body part |
reps. |
| name |
lbs/kg |
| body part |
reps. |
| name |
lbs/kg |
| body part |
reps. |
| name |
lbs/kg |
| body part |
reps. |
| Cardio |
| name |
minutes |
|
| avg. heart rate |
| name |
minutes |
|
| avg. heart rate |
| Flexibility |
| name |
seconds held the position |
|
| repetitions |
| name |
seconds held the position |
|
| repetitions |
| name |
seconds held the position |
|
| repetitions |
| name |
seconds held the position |
|
| repetitions |
Youngstan_yt
PersonalGrowthPortfolioExerciselog1.xlsx
