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    employee123
    This document outlines a gym routine over several weeks. It details the exercises, weights, and repetitions for deadlifts, squats, incline bench press, rows, dips, and chin ups on various days of each week. The routine progresses over time, with increases in weight lifted as strength improves. Body weight and pictures are also tracked periodically to monitor physical changes from following the routine.

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    Master Sheet

    Uploaded by

    employee123
    104 views11 pages
    This document outlines a gym routine over several weeks. It details the exercises, weights, and repetitions for deadlifts, squats, incline bench press, rows, dips, and chin ups on various days of each week. The routine progresses over time, with increases in weight lifted as strength improves. Body weight and pictures are also tracked periodically to monitor physical changes from following the routine.

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    This document outlines a gym routine over several weeks. It details the exercises, weights, and repetitions for deadlifts, squats, incline bench press, rows, dips, and chin ups on various days of each week. The routine progresses over time, with increases in weight lifted as strength improves. Body weight and pictures are also tracked periodically to monitor physical changes from following the routine.

    Copyright:

    Attribution Non-Commercial (BY-NC)
    Download as XLSX, PDF, TXT or read online from Scribd
    Download as xlsx, pdf, or txt
    104 views11 pages

    Master Sheet

    Uploaded by

    employee123
    This document outlines a gym routine over several weeks. It details the exercises, weights, and repetitions for deadlifts, squats, incline bench press, rows, dips, and chin ups on various days of each week. The routine progresses over time, with increases in weight lifted as strength improves. Body weight and pictures are also tracked periodically to monitor physical changes from following the routine.

    Copyright:

    Attribution Non-Commercial (BY-NC)
    Download as XLSX, PDF, TXT or read online from Scribd
    Download as xlsx, pdf, or txt
    of 11

    GYM ROUTINE

    Week Starting 10/11/2010 Week starting 10/18/2010


    Wednesday Saturday Monday
    Exercise Deadlifts Squats Deadlifts Exercise Deadlifts
    Kilograms 40 40 40 Kilograms 40
    Repetitions Repetitions

    Exercise Incline Bench Incline Bench Incline Bench Exercise Incline Bench
    Kilograms 40 40 40 Kilograms 40
    Repetitions Repetitions

    Exercise Row Row Row Exercise Row


    Kilograms 50 50 50 Kilograms 50
    Repetitions Repetitions

    Exercise Dips Dips Dips Exercise Dips


    Kilograms Kilograms
    Repetitions 10 10 10 Repetitions 10

    Exercise Chin ups Chin ups Chin ups Exercise Chin ups
    Kilograms Kilograms
    Repetitions 10 10 10 Repetitions 10

    Body Weight Body Weight

    Body Pictures Body Pictures


    Week Starting 10/25/2010 Week Starting
    Wednesday Saturday Monday Wednesday Saturday
    Squats Deadlifts Exercise Deadlifts Squats Deadlifts Exercise
    40 40 Kilograms 50 60 60 Kilograms
    Repetitions Repetitions

    Incline Bench Incline Bench Exercise Incline Bench Incline Bench Incline Bench Exercise
    40 40 Kilograms 50 55 55 Kilograms
    Repetitions Repetitions

    Row Row Exercise Row Row Row Exercise


    50 50 Kilograms 50 55 55 Kilograms
    Repetitions Repetitions

    Dips Dips Exercise Dips Dips Dips Exercise


    Kilograms Kilograms
    10 10 Repetitions 10 10 10 Repetitions

    Chin ups Chin ups Exercise Chin ups Chin ups Chin ups Exercise
    Kilograms Kilograms
    10 10 Repetitions 10 10 10 Repetitions

    Body Weight Body Weight

    Body Pictures Body Pictures


    11/1/2010 Week Starting 11/8/2010
    Monday Wednesday Saturday Wednesday Saturday
    Deadlifts Squats Deadlifts Exercise Deadlifts Squats Deadlifts
    60 60 Kilograms
    Repetitions

    Incline Bench Incline Bench Incline Bench Exercise Incline Bench Incline Bench Incline Bench
    55 55 Kilograms
    Repetitions

    Row Row Row Exercise Row Row Row


    55 55 Kilograms
    Repetitions

    Dips Dips Dips Exercise Dips Dips Dips


    Kilograms
    10 10 Repetitions

    Chin ups Chin ups Chin ups Exercise Chin ups Chin ups Chin ups
    Kilograms
    10 10 Repetitions

    Body Weight

    Body Pictures
    Week Starting 11/15/2010 Week starting 11/22/2010
    Wednesday Saturday Monday
    Exercise Deadlifts Squats Deadlifts Exercise Deadlifts
    Kilograms 80 60 Kilograms 60
    Repetitions Repetitions

    Exercise Incline Bench Incline Bench Incline Bench Exercise Incline Bench
    Kilograms 55 60 Kilograms 60
    Repetitions Repetitions

    Exercise Row Row Row Exercise Row


    Kilograms 55 55 Kilograms 60
    Repetitions Repetitions

    Exercise Dips Dips Dips Exercise Dips


    Kilograms Kilograms
    Repetitions 10 10 Repetitions
    10
    Exercise Chin ups Chin ups Chin ups Exercise Chin ups
    Kilograms Kilograms
    Repetitions 10 10 Repetitions 10

    Body Weight Body Weight

    Body Pictures Body Pictures


    Week starting 11/29/2010 Week starting
    Wednesday Saturday Monday Wednesday Saturday
    Squats Squats Exercise Squats Squats Squats Exercise
    80 80 Kilograms 80 80 80 Kilograms
    Repetitions Repetitions

    Incline Bench Incline Bench Exercise Incline Bench Incline Bench Incline Bench Exercise
    60 60 Kilograms 60 60 60 Kilograms
    Repetitions Repetitions

    Row Row Exercise Row Row Row Exercise


    60 60 Kilograms 60 60 65 Kilograms
    Repetitions Repetitions

    Dips Dips Exercise Dips Dips Dips Exercise


    Kilograms 10 10 10 Kilograms
    Repetitions 10 10 10 Repetitions
    10 10
    Chin ups Chin ups Exercise Chin ups Chin ups Chin ups Exercise
    Kilograms Kilograms
    10 10 Repetitions 10 10 10 Repetitions

    Body Weight Body Weight

    Body Pictures Body Pictures


    12/6/2010 Week starting 12/13/2010
    Monday Wednesday Saturday Monday Wednesday Saturday
    Squats Deadlifts Squats Exercise Deadlifts Deadlifts Squats
    80 75 80 Kilograms 80 80 85
    10 10 10 Repetitions 10 10 10

    Incline Bench Incline Bench Incline Bench Exercise Incline Bench Incline Bench Incline Bench
    60 60 60 Kilograms 60 60 60
    8 8 8 Repetitions 8 8 8

    Row Row Row Exercise Row Row Row


    65 70 70 Kilograms 70 60 50
    8 8 8 Repetitions 8 8 8

    Dips Dips Dips Exercise Dips Dips Dips


    10 10 10 Kilograms 12.5 12.5 12.5
    8 8 8 Repetitions 8 8 8

    Chin ups Chin ups Chin ups Exercise Chin ups Chin ups Chin ups
    Kilograms
    Repetitions 10 10 10

    87.1 Body Weight 89.7

    Front Body Pictures Front


    Back Back
    Left Side Left Side
    Right Side Right Side
    Week Starting 12/20/2010 Week Starting 12/27/2010
    Monday Wednesday Saturday Monday Wednesday
    Exercise Deadlifts Squats Deadlifts Exercise Deadlifts Squats
    Kilograms 85 85 Kilograms 85
    Repetitions 8 8 Repetitions 8

    Exercise Incline Bench Incline Bench Incline Bench Exercise Incline Bench Incline Bench
    Kilograms 60 60 Kilograms 60
    Repetitions 8 8 Repetitions 8

    Exercise Row Row Row Exercise Row Row


    Kilograms 50 50 Kilograms 50
    Repetitions 8 8 Repetitions 8

    Exercise Dips Dips Dips Exercise Dips Dips


    Kilograms 12.5 12.5 Kilograms 12.5
    Repetitions 8 8 Repetitions 8

    Exercise Chin ups Chin ups Chin ups Exercise Chin ups Chin ups
    Kilograms Kilograms
    Repetitions 10 10 Repetitions 10

    Body Weight 90.4 Body Weight 91.2

    Body Pictures Front Body Pictures


    Back
    Left Side
    Right Side
    Week Starting 1/3/2011 Week Starting
    Saturday Monday Wednesday Saturday
    Deadlifts Exercise Squats Deadlifts Squats Exercise
    Kilograms 90 80 95 Kilograms
    Repetitions 8 8 8 Repetitions

    Incline Bench Exercise Incline Bench Incline Bench Incline Bench Exercise
    Kilograms 60 60 60 Kilograms
    Repetitions 8 8 8 Repetitions

    Row Exercise Row Row Row Exercise


    Kilograms 50 60 60 Kilograms
    Repetitions 8 8 8 Repetitions

    Dips Exercise Dips Dips Dips Exercise


    Kilograms 12.5 12.5 12.5 Kilograms
    Repetitions 8 8 8 Repetitions

    Chin ups Exercise Chin ups Chin ups Chin ups Exercise
    Kilograms Kilograms
    Repetitions 10 10 10 Repetitions

    Body Weight 91.5 Body Weight

    Body Pictures Front Body Pictures


    Back
    Left Side
    Right Side
    1/10/2011 Week starting 1/17/2011
    Wednesday Saturday Monday Wednesday Saturday
    Deadlifts Squats Deadlifts Exercise Squats Squats Deadlifts
    90 95 90 Kilograms 95
    Repetitions

    Incline Bench Incline Bench Incline Bench Exercise Incline Bench Incline Bench Incline Bench
    62.5 62.5 62.5 Kilograms 62.5
    Repetitions

    Row Row Row Exercise Row Row Row


    60 60 60 Kilograms 60
    Repetitions

    Dips Dips Dips Exercise Dips Dips Dips


    12.5 12.5 12.5 Kilograms 12.5
    Repetitions

    Chin ups Chin ups Chin ups Exercise Chin ups Chin ups Chin ups
    10 10 10 Kilograms 10
    Repetitions

    90.4 Body Weight 90.7

    Front Body Pictures Front


    Back Back
    Left Side Left Side
    Right Side Right Side
    Week starting 1/24/2011 Week starting 1/31/2011
    Monday Wednesday Saturday Monday Wednesday
    Exercise Deadlifts Squats Deadlifts Exercise Deadlifts Squats
    Kilograms Kilograms
    Repetitions Repetitions

    Exercise Incline Bench Incline Bench Incline Bench Exercise Incline Bench Incline Bench
    Kilograms Kilograms
    Repetitions Repetitions

    Exercise Row Row Row Exercise Row Row


    Kilograms Kilograms
    Repetitions Repetitions

    Exercise Dips Dips Dips Exercise Dips Dips


    Kilograms Kilograms
    Repetitions Repetitions

    Exercise Chin ups Chin ups Chin ups Exercise Chin ups Chin ups
    Kilograms Kilograms
    Repetitions Repetitions

    Body Weight Body Weight

    Body Pictures Body Pictures


    Saturday
    Deadlifts

    Incline Bench

    Row

    Dips

    Chin ups

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