Fitness Tracker

Name of Client
Name of the Instructor/Trainer

Segundo B. Henry
SELF-EMPLOYED /// PERSONAL TRAINER
Program start date

General Fitness Information

Weekly

Work-out Day ONE [Running + Cardio]

Age

23

Gender

N/A

Stretching (WARM-UP)

15 / 25 mins

Body Weight (BW)

Intense (I)

Yes

Yes

N/A

Height (Feet)

5.6'

Running

25 / 30 mins

BW

Yes

Yes

N/A

3 / 5 mins

Height (Inches)

68"

Leg Exercises

5 / 7 mins

Various Weights (VW)

Yes

Yes

15 / 30

0 / 15 sec

Weight (Pounds)

155 lbs.

Glute Excercises

5 /7 mins

BW + VW

Yes

Yes

15 / 30

0 / 15 sec

Chest (Inches)

Ab Exercises

5 /10 mins

BW + VW

Yes

Yes

15 / 30

0 / 15 sec

Waist (inches)

33" /// 34"

35"

Pow-wow Dancing

30 / 45 mins

BW

Yes

Yes

N/A

30 sec / 1 min

Body Fat

UNKNOWN

Target Body Fat

Abdominal + Excess Skin

BMI

#VALUE!

Target BMI

Suggestions

Exercises

Time

Wts (Lb)

Frequency

Normal

Change-Up

Rest

Reps

Work-out Day TWO [Weight Lifting]

Exercises

Time

Wts

Frequency

Normal

Chang-Up

Reps

Rest

Stretching (WARM-UP)

5 / 10 mins

Body Weight

Yes

Yes

N/A

Chest Exercises

5 / 7 mins

VW

Yes

Yes

15 / 30

0 / 15 sec

Shoulder Exercises

5 / 7 mins

VW

Yes

Yes

15 / 30

0 / 15 sec

NEED to start the Mi40X Program

Back Exercises

5 / 7 mins

VW

Yes

Yes

15 / 30

0 / 15 sec

ONLY utilizing mild Program exercises

Bicep Exercises

5 / 7 mins

VW

Yes

Yes

15 / 30

0 / 15 sec

REMEMBER, you have 60 Days to keep // return Program

Tricep Exercises

5 / 7 mins

VW

Yes

Yes

15 / 30

0 / 15 sec

for your Money-Back Gurantee.

Self-Created Work-outs
Exercises

Various Exercisies

Time

5 / 7 mins

Wts

VW

Frequency

Normal

Reps

Change-Up

Yes

Yes

15 / 30

Rest
0 / 15 sec

Relaxation Days [Recovery]

Exercises

Hot Tub + Pool

Gym Day Time-Frame

Time

Wts

Frequency

30 / 45 mins

BW

Sauna

25 / 30 mins

BW

Singing

Infinite (In)

Drawing + Sketching

Reading

Various (V)

Low (L)

Exploration Day

In

Medium (M)

Cleaning + Organizing

Hour/s

4 / 5 Hours

Homework + Project/s

In

High (H) + I

Day ONE

2.5 Hours + 2.5 Hours

Phone Calls: Mom & Grandma

20 / 45 mins

M+H

Day TWO

2.5 Hours + 2.5 Hours

Recovery Day/s (1 + 2)

Infinite

Suppliments
Type

Dosage

Aid

Before

During

After

Daily

Gym Day/s

S1- Protien

1 scoop

Muscle + Body

0 X

0 X

S2- Pre-Workout Powder

1 scoop

Muscle Growth

0 X

S3- Booster 1

2 tablets

Muscle Growth

0 X

S4- Vitamin

1 tablet

Body

0 X

S5- Multivitamin

1 tablet

Body

0 X

0 X
0

0 X

S6- Booster 2

2 tablets

Muscle + Body

0 X

S7- Suppliment

3 tablets

Joint + Heart Health

S8- Booster 3

2 tablets

Genital Health

0 X

X
0 X
X

Program Tracking
Weekly
Week #1

to

#VALUE!

Legends
Reps

Repetitions as suggested

Weight as suggested

Wts

Diff Difference 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 program
Day
Dates

Exercises

Reps

Day-1

Day-2

Day-3

Day-4

Day-5

Day-6

Weekly

#VALUE!

#VALUE!

#VALUE!

#VALUE!

#VALUE!

Diff

Wts

Diff

Reps

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Wts

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Wts

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Wts

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Reps

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Wts

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Stretching (WARM-UP)

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Leg Exercises

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Glute Excercises

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Ab Exercises

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Wts
Work-out Day TWO Reps
[WeightDiff
Lifting]
Stretching (WARM-UP)
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Chest Exercises

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Shoulder Exercises

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Back Exercises

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Reps Diff
Self-Created Work-outs
Various Exercisies
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Wts

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#REF!

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Reps Diff
Relaxation Days [Recovery]
Hot Tub + Pool
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Wts

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Reps

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Sauna

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Instructions: Duplicate this sheet to accommodate number of weeks as per the scheduled program