Exercise planner

Info & ScheduleFitness Training ProgramName of ClientAlex SmithName of the Instructor/TrainerProgram start date28-Jul-14

Client's Information28-Jul-1425-Aug-1424-Sep-1424-Oct-14Upper BodyAge24242424Exercises pairsRepsWeek 1 WtsWeek 2 WtsWeek 3 WtsWeek 4 WtsHeight (Feet)5555Chinups and dips with blue and green bandsTo failureHeight (Inches)9999Bench sit ups in between chins and dips12Weight (Pounds)207Push ups with one arm rows (Hanging knee ups between)12/10/10/8/8Chest (Inches)Below knee clean and press mountain climbers10/10/8/8/6 w/ 20-30 MCWaist (inches)32Body Fat45%Lower BodyTarget Body Fat40%35%30%Exercises PairsRepsWeek 1 WtsWeek 2 WtsWeek 3 WtsWeek 4 WtsBMI30.570.000.000.00Squats w/ stool and Clean & Press12/10/10/8/8 and 10/10/8/8/6Target Weight192177165Sumo deadlifts and Reverse Lunges12/10/10/8/8 & 8 RL per legDeadlifts and Thrusters12/10/10/8/8 and 10/10/8/8/6SuggestionsWorkout 5 days a weekDrink 3 liters of water a dayCardioFollow Paleo dietExercisesRepsWeek 1 WtsWeek 2 WtsWeek 3 WtsWeek 4 Wts15-20 Minutes of cardio a day

Cool-downExercisesRepsWeek 1 WtsWeek 2 WtsWeek 3 WtsWeek 4 Wts

Program TrackingProgram TrackingWeek #128-Jul-14to2-Aug-14LegendsRepsRepetitions as suggested WtsWeight as suggestedDiffDifference between suggested and actual

Please Fill the actual data for suggested exercises and find the difference/deviation on Repetitions and Weight parameters to schedule up next week's programDayDay-1Day-2Day-3Day-4Day-5Day-6Dates28-Jul-1429-Jul-1430-Jul-1431-Jul-141-Aug-142-Aug-14Exercises pairsRepsDiffWtsDiffRepsDiffWtsDiffRepsDiffWtsDiffRepsDiffWtsDiffRepsDiffWtsDiffRepsDiffWtsDiffChinups and dips with blue and green bandsERROR:#VALUE!ERROR:#REF!ERROR:#VALUE!ERROR:#REF!ERROR:#VALUE!ERROR:#REF!ERROR:#VALUE!ERROR:#REF!ERROR:#VALUE!ERROR:#REF!ERROR:#VALUE!ERROR:#REF!Bench sit ups in between chins and dips12ERROR:#REF!12ERROR:#REF!12ERROR:#REF!12ERROR:#REF!12ERROR:#REF!12ERROR:#REF!Push ups with one arm rows (Hanging knee ups between)ERROR:#VALUE!ERROR:#REF!ERROR:#VALUE!ERROR:#REF!ERROR:#VALUE!ERROR:#REF!ERROR:#VALUE!ERROR:#REF!ERROR:#VALUE!ERROR:#REF!ERROR:#VALUE!ERROR:#REF!Below knee clean and press mountain climbersERROR:#VALUE!ERROR:#REF!ERROR:#VALUE!ERROR:#REF!ERROR:#VALUE!ERROR:#REF!ERROR:#VALUE!ERROR:#REF!ERROR:#VALUE!ERROR:#REF!ERROR:#VALUE!ERROR:#REF!

Lower BodyRepsDiffWtsDiffRepsDiffWtsDiffRepsDiffWtsDiffRepsDiffWtsDiffRepsDiffWtsDiffRepsDiffWtsDiffSquats w/ stool and Clean & PressERROR:#VALUE!ERROR:#REF!ERROR:#VALUE!ERROR:#REF!ERROR:#VALUE!ERROR:#REF!ERROR:#VALUE!ERROR:#REF!ERROR:#VALUE!ERROR:#REF!ERROR:#VALUE!ERROR:#REF!Sumo deadlifts and Reverse LungesERROR:#VALUE!ERROR:#REF!ERROR:#VALUE!ERROR:#REF!ERROR:#VALUE!ERROR:#REF!ERROR:#VALUE!ERROR:#REF!ERROR:#VALUE!ERROR:#REF!ERROR:#VALUE!ERROR:#REF!Deadlifts and ThrustersERROR:#VALUE!ERROR:#REF!ERROR:#VALUE!ERROR:#REF!ERROR:#VALUE!ERROR:#REF!ERROR:#VALUE!ERROR:#REF!ERROR:#VALUE!ERROR:#REF!ERROR:#VALUE!ERROR:#REF!00ERROR:#REF!0ERROR:#REF!0ERROR:#REF!0ERROR:#REF!0ERROR:#REF!0ERROR:#REF!

CardioRepsDiffWtsDiffRepsDiffWtsDiffRepsDiffWtsDiffRepsDiffWtsDiffRepsDiffWtsDiffRepsDiffWtsDiff00ERROR:#REF!0ERROR:#REF!0ERROR:#REF!0ERROR:#REF!0ERROR:#REF!0ERROR:#REF!00ERROR:#REF!0ERROR:#REF!0ERROR:#REF!0ERROR:#REF!0ERROR:#REF!0ERROR:#REF!00ERROR:#REF!0ERROR:#REF!0ERROR:#REF!0ERROR:#REF!0ERROR:#REF!0ERROR:#REF!00ERROR:#REF!0ERROR:#REF!0ERROR:#REF!0ERROR:#REF!0ERROR:#REF!0ERROR:#REF!

Cool-downRepsDiffWtsDiffRepsDiffWtsDiffRepsDiffWtsDiffRepsDiffWtsDiffRepsDiffWtsDiffRepsDiffWtsDiff00ERROR:#REF!0ERROR:#REF!0ERROR:#REF!0ERROR:#REF!0ERROR:#REF!0ERROR:#REF!00ERROR:#REF!0ERROR:#REF!0ERROR:#REF!0ERROR:#REF!0ERROR:#REF!0ERROR:#REF!00ERROR:#REF!0ERROR:#REF!0ERROR:#REF!0ERROR:#REF!0ERROR:#REF!0ERROR:#REF!00ERROR:#REF!0ERROR:#REF!0ERROR:#REF!0ERROR:#REF!0ERROR:#REF!0ERROR:#REF!Instructions: Duplicate this sheet to accommodate number of weeks as per the scheduled program