PROG:
PUSH & PULL YOUR MUSCLES
NAME :
PROG DURATION : 4 WEEKS
CODE :
WORK SHEET CHART :
SAT PUSH & CORE
SUN CARDIO
MON PULL & CORE
TUE
CARDIO
WED LEGS & CORE
THU REST
FRI
REST
GOAL :
WEIGHT
SMM
PBF
BMI
TARGET
STILL
0
0
0
#DIV/0! #DIV/0!
MEASUREMENT TRACKER
BODY PART BEFORE AFTER
SHOULDER
CHEST
ARM
WAIST
HIP
THIGH
CALF
WEIGHT
HEIGHT
SMM
PBF
BMI
#DIV/0! #DIV/0!
NOTES :
………………………………………………………………………………....
………………………………………………………………………………....
DIF %
#DIV/0!
#DIV/0!
#DIV/0!
#DIV/0!
#DIV/0!
#DIV/0!
#DIV/0!
#DIV/0!
#DIV/0!
#DIV/0!
#DIV/0!
#DIV/0!
1
MC2GYM
chest:
SETS:
FLAT BENCH PRESS
1
12
2
10
3
10
WORKSHEET :PUSH MUSCLES & CORE
2
SETS:
4
8
REPS:
WT:
REST: 45 S 45 S 45 S 45 S
4
1
12
2
10
3
10
triceps:
SETS:
1
12
DUM KICKBACK
2
12
2
12
1
12
2
12
8
core:
SETS:
3
12
1
20
2
20
1
12
triceps:
SETS:
2
12
3
12
1
12
CABLE EXTENTION
2
10
3
10
4
8
REPS:
WT:
REST: 45 S 45 S 45 S 45 S
9
core:
REVERSE CRUNCH
SETS:
3
20
1
2
3
REPS: 60 S 60 S 60 S
WT:
REST: 30 S 30 S 30 S
REPS:
WT:
REST: 30 S 30 S 30 S
11
CABLE CROSSOVER
REPS:
WT:
REST: 45 S 45 S 45 S
3
12
CRUNCH
chest:
SETS:
3
12
REPS:
WT:
REST: 45 S 45 S 45 S
REPS:
WT:
REST: 45 S 45 S 45 S
10
1
12
3
shoulder: DUM LATERAL RAISES 6
SETS:
4
8
REPS:
WT:
REST: 45 S 45 S 45 S 45 S
7
INCLINE DUM PRESS
REPS:
WT:
REST: 45 S 45 S 45 S
shoulder: SEATED OVERHEAD PRESS
5
SETS:
chest:
12
SETS:
SETS:
SETS:
REPS:
WT:
REST:
REPS:
WT:
REST:
REPS:
WT:
REST:
NOTES:………………………………………………………………………………………………………………………………………………………………………………………………………………………………..
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1
MC2GYM
back:
SETS:
WORKSHEET :PULL MUSCLES & CORE
NARROW LAT PULLDOWN 2
1
12
2
10
3
10
SETS:
4
8
REPS:
WT:
REST: 45 S 45 S 45 S 45 S
4
back:
SETS:
ASSITED C PULL UP
1
15
2
15
biceps:
SETS:
1
12
5
3
10
core:
SETS:
8
2
15
3
15
REPS:
WT:
REST: 30 S 30 S 30 S
1
12
4
8
biceps:
SETS:
2
12
1
12
2
12
SIN DUM ROW
1
12
2
10
3
10
4
8
REPS:
WT:
REST: 45 S 45 S 45 S 45 S
core:
SETS:
3
12
DUM INNER HAMMER
back:
SETS:
3
12
SUPERMAN
1
15
2
15
3
15
REPS:
WT:
REST: 45 S 45 S 45 S
9
core:
SETS:
3
12
REPS:
WT:
REST: 45 S 45 S 45 S
LYING SIDE HIP RAISES 11
1
15
2
12
REPS:
WT:
REST: 45 S 45 S 45 S
REPS:
WT:
REST: 45 S 45 S 45 S 45 S
10
1
12
3
shoulder: SEATED DUM PEC FLY 6
SETS:
3
15
CABLE CURL
2
10
SEATED WIDE ROW
REPS:
WT:
REST: 45 S 45 S 45 S
REPS:
WT:
REST: 45 S 45 S 45 S
7
back:
RUSSIAN TWIST
1
25
2
25
3
25
REPS:
WT:
REST: 30 S 30 S 30 S
12
SETS:
SETS:
REPS:
WT:
REST:
REPS:
WT:
REST:
NOTES:………………………………………………………………………………………………………………………………………………………………………………………………………………………………..
………………………………………………………………………………………………………………………………………………………………………………………………………………………………..
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1
MC2GYM
leg:
INCLINE LEG PRESS
SETS:
1
12
2
10
3
8
WORKSHEET :LEGS & CORE
2
SETS:
4
8
REPS:
WT:
REST: 45 S 45 S 45 S 45 S
4
leg:
LYING LEG CURL
SETS:
1
12
2
12
core:
5
SETS:
1
25
2
25
2
15
3
LEG KICKBACK
1
15
2
15
8
core:
SETS:
3
25
1
20
2
20
6
1
12
leg:
SETS:
2
12
3
12
SEATED CALF RAISES
1
25
2
25
3
25
REPS:
WT:
REST: 30 S 30 S 30 S
9
SETS:
3
20
REPS:
WT:
REST: 30 S 30 S 30 S
11
LEG EXTENTION
REPS:
WT:
REST: 45 S 45 S 45 S
3
15
CABLE CRUNCH
leg:
SETS:
3
15
REPS:
WT:
REST: 45 S 45 S 45 S
REPS:
WT:
REST: 30 S 30 S 30 S
10
1
15
leg:
SETS:
3
12
REVERSE CRUNCH
FORWARD LUNGE
REPS:
WT:
REST: 45 S 45 S 45 S
REPS:
WT:
REST: 45 S 45 S 45 S
7
leg:
REPS:
WT:
REST:
12
SETS:
SETS:
SETS:
REPS:
WT:
REST:
REPS:
WT:
REST:
REPS:
WT:
REST:
NOTES:………………………………………………………………………………………………………………………………………………………………………………………………………………………………..
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