NB:

Volume determines the amount of work done try to increase your volume during the 12weeks to reach Platinum Status!

All you need to do is enter the weights you plan to use and after the workout the weights you actually used.

Weight Loss Program Day1/4 Muscle group A Shoulders Seated shoulder press Bent over raises B Chest Vertical chest press Incline dumbbell press G Thighs Forward lunges I Core Bent knee crunches Hanging leg lifts Cardiovascular Workout 2 min \ 1 min Max for 20min

Planned workout Sets Reps Weight Volume Sets 2 2 2 2 2 2 2 25 25 25 25 25 30 20 Planned workout 50 50 50 50 50 2 2 2 2 2 2 2

Actual workout Reps Weight 25 25 25 25 25

Volume 25 25 25 25 25

30 20 Actual workout

Apparatus:Cycle Avg Heart Rate: Distance: Calories Burnt: Intensity/ Level/ Speed: Rate of percieved ecersion:

Apparatus: Avg Heart Rate: Distance: Calories Burnt: Intensity/ Level/ Speed: Rate of percieved ecersion:

TOTAL Planned Kg's lifted: Male Score: Female Score: Day2/5 Muscle group C Back Seated rows Lat Pulldown Reverse grip pulldown A Shoulders Side lateral raises I Core Superman Bench leg pull ins Cardiovascular Workout 20 min - 40 min (No rest)

250 Actual Kg's lifted: BLUE BLUE Sets Reps Weight Volume Sets 2 2 2 2 2 2 25 25 25 25 15 30 Planned workout 50 50 50 50 2 2 2 2 2 2
Apparatus: Avg Heart Rate: Distance: Calories Burnt: Intensity/ Level/ Speed: Rate of percieved ecersion:

125 BLUE BLUE Volume 25 25 25 25

Reps 25 25 25 25

Weight

15 30 Actual workout

Apparatus: Treadmill Avg Heart Rate: Distance: Calories Burnt: Intensity/ Level/ Speed: Rate of percieved ecersion:

TOTAL Planned Kg's lifted: Male Score: Female Score:

200 Actual Kg's lifted: BLUE BLUE

100 BLUE BLUE

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NB:

Volume determines the amount of work done, try to increase your volume during the 12weeks to reach Platinum Status!

Muscle Gain Program Day3/6 Muscle group G Thighs Back squats Forward lunges B Chest Incline dumbbell press Flat dumbell flye C Back One arm bent row Cardiovascular Workout Furtherst distance in 40 min - 60 min

Planned workout Sets Reps Weight Volume Sets 2 2 2 2 25 25 25 25 50 50 50 50 50 2 2 2 2

Actual workout Reps Weight 25 25 25 25

Volume 25 25 25 25 25

2 25 Planned workout
Apparatus: Avg Heart Rate: Distance: Calories Burnt: Intensity/ Level/ Speed: Rate of percieved ecersion:

2 25 Actual workout
Apparatus: Avg Heart Rate: Distance: Calories Burnt: Intensity/ Level/ Speed: Rate of percieved ecersion:

TOTAL Planned Kg's lifted: Male Score: Female Score:

250 Actual Kg's lifted: BLUE BLUE

125 BLUE BLUE

Average Score for the week.

Average Kg's lifted this week= Male Score week average: Female Score week average: 116.667 BLUE BLUE

Copyright 2008 Naat Loubser

www.ignatius.co.za