Scribd Logo
Upload

Welcome to Scribd!

  • 2 views

    (Movement) Excel Workout Tracker

    Uploaded by

    Neraj
    Excel Workout Tracker

    Copyright:

    © All Rights Reserved
    Download as XLSX, PDF, TXT or read online from Scribd

    (Movement) Excel Workout Tracker

    Uploaded by

    Neraj
    2 views8 pages
    Excel Workout Tracker

    Original Title

    [Movement] Excel Workout Tracker

    Copyright

    © © All Rights Reserved

    Available Formats

    XLSX, PDF, TXT or read online from Scribd

    Did you find this document useful?

    Is this content inappropriate?

    Excel Workout Tracker

    Copyright:

    © All Rights Reserved
    Download as XLSX, PDF, TXT or read online from Scribd
    Download as xlsx, pdf, or txt
    2 views8 pages

    (Movement) Excel Workout Tracker

    Uploaded by

    Neraj
    Excel Workout Tracker

    Copyright:

    © All Rights Reserved
    Download as XLSX, PDF, TXT or read online from Scribd
    Download as xlsx, pdf, or txt
    of 8

    Intensity Day Muscles Exercise

    Main Press Bench Press


    Secondary Press Incline Press
    Optional Triceps Skullcrushers
    Shoulder Isolation Military Press
    Deadlift Deadlift
    Squat Squat
    Upper Back/Traps Lat Pulldown
    Forearms EZ Preacher Curls
    Optional Forearms Table Curls
    Posterior Chain Isolation Good Mornings
    Abs Leg Raises

    2 to 5 minutes rest
    Volume Day Muscles Exercise 16/01/2020
    Main Press Chest Bench 3 x 10 (45lbs)
    Secondary Press Chest Incline Bench 1 x 10 (45 lbs) 1 x 4 (45lbs)
    Triceps Triceps Skullcrushers 3 x 10 (45lbs)
    Triceps Triceps Behind Head DB 3 x 7 (30lbs)
    Shoulder Isolation Shoulders Frontal Raise 2 x 10 (15lbs) 1 x 10 (12.5lbs)
    Shoulder Isolation Shoulders Lateral Raise 2 x 5 (15lbs)
    Deadlift Hamstrings, Glutes, Lower Back Deadlift 3 x 10 (45lbs)
    Squat Quads Squat 3 x 10 (45lbs)
    Upper Back Upper Back Lat Pulldowns 5 x 10 (45 lbs) 1 x 10 (60lbs)
    Traps Traps Shrugs 3 x 10 (20lbs)
    Traps Isolation Traps Forward Lateral Raise 3 x 10 (15lbs)
    Forearm Forearm EZ Preacher Curls 3 x 10 (30lbs)
    Forearm Forearm Forearm Cable Curls 3 x 10 (10lbs)
    Posterior Chain IsolPosterior Chain Good Mornings 3 x 10 (30lbs)
    Abs Abs Plank 3 x 30sec.

    30 seconds to 2 minutes rest


    x 10 (12.5lbs)

    x 10 (60lbs)
    Muscles Exercise

    Neck Look far left and lean head back and left
    Neck Look far right and lean head back and right
    Neck Look up and behind
    Neck Left ear to left shoulder (+hand)
    Neck Right ear to right shoulder (+hand)
    Neck Look Left
    Neck Look Right
    Neck Look Left & Down
    Neck Look Right & Down
    Neck Far left and back swoop trhough chin tuck, end far right and back

    Neck Forehead Plate Lifts


    Neck Back-of-head Plate Lifts
    Neck Left Side Plate Lifts
    Neck Right Side Plate Lifts

    Triceps Band Pushdowns 3 x 33


    Biceps Band Curls 5 x 20
    Forearm Band Reverse Wrist Curls 1 x 20
    Forearm Band Wrist Curls 1 x 20
    Forearm Band Rear Rotations 1 x 20
    Forearm Band Front Rotations 1 x 20
    Posterior Chain Band Goodmornings
    Muscles Exercise

    Neck & Upper Back Levator Scapulae (Side Lookdown)


    Sternocleidomastoid Hand on chest lookbacks 30 - 60 seconds
    Anterior Scalene hand on chest, ear to shoulder rotate 31 - 60 seconds
    Suboccipital ball under back neck chin tucks 2 x 15
    Neck lying chin tucks (head lifted to make harder) 2 x 15

    Back Rhomboidus (Reach Forth)


    Back Pressbacks in Pushup Position
    Back Wall Screws
    Back Push Up Plus
    Back Wall Slides
    Back Foam Roll
    Back Shoulder Dislocations
    Back Prone Y's
    Back Band Pullaparts
    Back Face Pull & Up

    Serratus Anterior Apple Pickers


    Serratus Anterior Serratus Pulldowns
    Muscle Group(s) Exercise

    Neck Forehead Plate Lifts


    Neck Back-of-head Plate Lifts
    Neck Left Side Plate Lifts
    Neck Right Side Plate Lifts

    Traps Shrugs
    Traps Forward Lateral Raises

    Chest Bench
    Chest Incline Bench
    Chest Pushups

    Abs Plank
    Abs Leg Raises

    Shoulders Frontal DB Raise


    Shoulders Lateral Raise
    Shoulders Shoulder Press
    Biceps Bicep Curl
    Biceps Band Curls

    Triceps Skullcrushers
    Triceps Behind Head DB
    Triceps Band Pushdowns

    Forearm EZ Preacher Curls


    Forearm Forearm Cable Curls
    Forearm Band Reverse Wrist Curls
    Forearm Band Wrist Curls
    Forearm Band Rear Rotations
    Forearm Band Front Rotations

    Upper Back Pullups


    Upper Back Lat Pulldowns

    Mid Back Bent Over Rows

    Lower Back Deadlift

    Glutes Bridges
    Glutes Deadlift
    Glutes Squats

    Quads Squats

    Hamstrings Deadlift
    Calves Calf Raises
    Muscles Exercise 11/1/2020
    Neck Front & Back Plate Raises 2 x 10 (10lbs)
    Shoulders Dumbbell Shoulder Press 3 x 5 (20lbs each)
    Triceps Tricep Kickbacks 1 x 5 (20lbs each)
    Biceps Bicep Curls 2 x 5 (20lbs each)
    Forearms Table Curls 3 x 5 (12lbs each)
    Chest Push Ups 2 x 10
    Abs Leg Raises 4x5
    Back Dumbbell Bent Over Rows 3 x 10 (20lbs each)
    Glutes Bridges 2 x 50 (1 set close feet, 1 set far feet)
    Quads Dumbbell Squats 3 x 5 (20lbs each)
    Hamstrings Dumbbell Stiff Legged Deadlifts 3 x 10 (20lbs each)
    Calves Calf Raises 2 x 20

    Sets x Reps (Weight)

    You might also like