Date Ex. Time In Zone Zone Range Avg. HR Calories Burned % Fat
S Gym Style Chest & Triceps 48 Minutes WU/CD/Stretch 8:00
Upper Hard Core Series Cathe Freidrich Cardio Sub-Total 0:00
CARDIO - 0%
Pre-Mixes Length Chest 21:45
TimeSaver 32 Triceps 18:15
Chest & Triceps Super Sets 31 Sub-Total 40:00
SCULPT - 100%
Date: Date: Date: Date: Date:
Chap. Time Type Detail Equipment Wgt Reps Wgt Reps Wgt Reps Wgt Reps Wgt Reps
1 0:00 WARM-UP Floor Cathe
2/3 3:51 Chest (21:45) Push ups -16 reps Floor 16
Push ups -14 reps Floor 14
Push ups -12 reps Floor 12
Push ups -10 reps Floor 10
Push ups -8 reps Floor 8
Push ups -6 reps Floor 6
Push ups -4 reps Floor 4
Push ups -2 reps Floor 2
20 8:24 Dumbbell Bench Press #1 Dumbbells 20 12
Dumbbell Bench Press #2 Dumbbells 12
Dumbbell Bench Press #3 Dumbbells 12
26 12:18 Dumbbell Chest Flys #1 Dumbbells 20 12
Dumbbell Chest Flys #2 Dumbbells 12
Dumbbell Chest Flys #3 Dumbbells 12
32 16:22 Dumbbell Incline Chest Press #1 Dumbbells 20 12
Dumbbell Incline Chest Press #2 Dumbbells 12
36 19:14 Dumbbell Incline Flys #1 Dumbbells 20 12
Dumbbell Incline Flys #2 Dumbbells 12
40 22:15 Barbell Close Grip Press #1 Barbell 40 10
Barbell Close Grip Press #2 Barbell 14
44 25:39 Triceps (18:15) Dips Floor 24
46 26:50 Dumbbell Lying Extensions #1 Dumbbells 8 8
Dumbbell Lying Extensions #2 Dumbbells 8
50 29:42 Dumbbell Seated Extensions #1 Single DB 25 12
Dumbbell Seated Extensions #2 Single DB 12
54 32:28 Dumbbell Cross Body Extensions #1 Single DB 10 12
Dumbbell Cross Body Extensions #2 Single DB 12
58 36:36 Band Bonus Burn...Cross Body Extensions ResBand Band
59 38:55 Dumbbell Kickbacks #1 Single DB 10 10
Dumbbell Kickbacks #2 Single DB 10
64 42:05 Band Bonus Burn....Kickbacks ResBand Band
65/66 44:06 STRETCH Floor
33 36:30 Floor Legs (24:15) Tibialis anterior toe pulls Stab. Ball
Glute squeezes on the ball Stab. Ball
One legged Roll Outs on the ball (this goes right into
√ Stab. Ball
glute presses)
√ Glute Presses on the ball Stab. Ball
√ 45 43:22 Glute tucks w/step and band HS & ResB
Roll In's on the ball Stab. Ball
√ Inner thigh squeeze on the ball Stab. Ball
√ 51 51:32 Inner thigh lifts w/band ResBand
√ Vertical outer thigh press w/band ResBand
√ Outer thigh raises w/band ResBand
√ √ 61 1:00:45 STRETCH
Date Ex. Time In Zone Zone Range Avg. HR Calories Burned % Fat