ChaLean - Weight Rep Trackers.pdf

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Burn Circuit 1

Day 1

Day 8

Day 15

Day 22

Date

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Sumo Squat W/

Hip Lift

Wt Rep /

Wt Rep /

Wt Rep /

Wt Rep /

Lunge W/

Posterior Fly

Wt Rep /

Wt Rep /

Wt Rep /

Wt Rep /

Push-up W/ Leg

Lift

Rep /

Rep /

Rep /

Rep /

Dead Lift W/

Posterior Fly

Wt Rep /

Wt Rep /

Wt Rep /

Wt Rep /

Lunge W/ Core

Rotation

Wt Rep /

Wt Rep /

Wt Rep /

Wt Rep /

Bench Press &

Leg Lower

Wt Rep /

Wt Rep /

Wt Rep /

Wt Rep /

Squat W/ Side

Bend

Wt Rep /

Wt Rep /

Wt Rep /

Wt Rep /

Fwd-Lean Lunge

W/ Posterior Fly

Wt Rep /

Wt Rep /

Wt Rep /

Wt Rep /

Chest Fly W/ Hip

Lift

Wt Rep /

Wt Rep /

Wt Rep /

Wt Rep /

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Burn Circuit 2

Day 3

Day 10

Day 17

Day 24

Date

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/

/

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Sumo Squat W/

Biceps Curl

Wt Rep /

Wt Rep /

Wt Rep /

Wt Rep /

Lunge W/ One

Arm Triceps

Extension

Wt Rep /

Wt Rep /

Wt Rep /

Wt Rep /

Dead Lift Row

Wt Rep /

Wt Rep /

Wt Rep /

Wt Rep /

Sumo Squat W/

Overhead Triceps

Extension

Wt Rep /

Wt Rep /

Wt Rep /

Wt Rep /

Dead Lift W/

Double Row

Wt Rep /

Wt Rep /

Wt Rep /

Wt Rep /

Bowler’s Lunge

W/ Single Arm

Row

Wt Rep /

Wt Rep /

Wt Rep /

Wt Rep /

Biceps Curl W/

Abductor

Balance

Wt Rep /

Wt Rep /

Wt Rep /

Wt Rep /

Fwd-Lean Lunge

W/ Double Row

Wt Rep /

Wt Rep /

Wt Rep /

Wt Rep /

Triple-Threat

Push-Ups

Rep /

Rep /

Rep /

Rep /

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Burn Circuit 3

Day 5

Day 12

Day 19

Day 26

Date

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Sumo Squat W/

Overhead Press

Wt Rep /

Wt Rep /

Wt Rep /

Wt Rep /

Lunge W/ Calf

Raise

Wt Rep /

Wt Rep /

Wt Rep /

Wt Rep /

Squat W/ Lateral

Raise

Wt Rep /

Wt Rep /

Wt Rep /

Wt Rep /

Lunge W/ Frontal

Press

Wt Rep /

Wt Rep /

Wt Rep /

Wt Rep /

Squat W/ Calf

Raise

Wt Rep /

Wt Rep /

Wt Rep /

Wt Rep /

Sumo Squat W/

Delt Raises

Wt Rep /

Wt Rep /

Wt Rep /

Wt Rep /

Squat W/ Double

Overhead Press

Wt Rep /

Wt Rep /

Wt Rep /

Wt Rep /

Lunge W/ Lateral

Raise

Wt Rep /

Wt Rep /

Wt Rep /

Wt Rep /

Sumo Squat W/

Calf Raise

Wt Rep /

Wt Rep /

Wt Rep /

Wt Rep /

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Push Circuit 1

Day 1

Day 8

Day 15

Day 22

Date

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Standard Biceps

Curl

Wt Rep /

Wt Rep /

Wt Rep /

Wt Rep /

Standard Squat

Wt Rep /

Wt Rep /

Wt Rep /

Wt Rep /

Single Arm

Triple Extension

Wt Rep /

Wt Rep /

Wt Rep /

Wt Rep /

V-Press Biceps

Wt Rep /

Wt Rep /

Wt Rep /

Wt Rep /

Single Leg Squat

Wt Rep /

Wt Rep /

Wt Rep /

Wt Rep /

Overhead Triceps

Extension

Wt Rep /

Wt Rep /

Wt Rep /

Wt Rep /

Hammer Biceps

Wt Rep /

Wt Rep /

Wt Rep /

Wt Rep /

Heel Squat

Wt Rep /

Wt Rep /

Wt Rep /

Wt Rep /

Push-Ups

Rep Toe K

/

Rep Toe K

/

Rep Toe K

/

Rep Toe K

/

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Push Circuit 2

Day 3

Day 10

Day 17

Day 24

Date

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Standard

Overhead Press

Wt Rep /

Wt Rep /

Wt Rep /

Wt Rep /

Single Leg Lunge

Wt Rep /

Wt Rep /

Wt Rep /

Wt Rep /

Reverse Fly

Wt Rep /

Wt Rep /

Wt Rep /

Wt Rep /

Arnold Press

Wt Rep /

Wt Rep /

Wt Rep /

Wt Rep /

Single Leg Dead

Lift

Wt Rep /

Wt Rep /

Wt Rep /

Wt Rep /

Bent Over

Lateral Raise

Wt Rep /

Wt Rep /

Wt Rep /

Wt Rep /

Frontal Press

Wt Rep /

Wt Rep /

Wt Rep /

Wt Rep /

Single Tap

Lunges

Wt Rep /

Wt Rep /

Wt Rep /

Wt Rep /

Lateral Deltoid

Raise

Wt Rep /

Wt Rep /

Wt Rep /

Wt Rep /

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Plik z chomika:

Inne pliki z tego folderu:

ChaLEAN Extreme Workout Sheet.pdf (667 KB)
ChaLEAN Extreme Fitness Guide(1).pdf (48929 KB)
ChaLEAN Extreme Fitness Guide.pdf (48929 KB)
ChaLean - Weight Rep Trackers.pdf (68 KB)
ChaLean - Calendars.pdf (46 KB)

Inne foldery tego chomika:

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