Overview

Main Menu
Main_Calendar
Sweat Workouts Info
Cardio_Tracker
Sculpting Workouts Info
Print Sculpt 1-2
Print Sculpt 3-4
Sculpting Tracker
Sculpting Workouts Summary
Transformation_Tracker
Sculpting_Graph_ALL
Day_1_Photo
Day_30_Photo
Day_60_Photo
Day_90_Photo
Cardio Calculators
BodyFat Calculators
Inserting_Pictures_Instructions
Sheet Index

Sheet 1: Main Menu

	*90 Day Workout Manager*
	Enter as Numbers and Slashes Only. Ex. Enter 2/25 and Enter. Excel will automatically Enter the Day of the Week. Enter Your 90 Day Start Date Below
	Enter as Numbers and Slashes Only. Ex. Enter 2/25 and Enter. Excel will automatically Enter the Day of the Week. wtorek, listopada 04, 2008

	Main Calendar



	Cardio Info

	Cardio Worksheet

	Sculpting Info

	Sculpting Worksheet

	Sculpting Chart

	Transformation Tracker

	ExcelWorkoutTools.com
	TodaysFitnessShop.info


Copyright, 2008 Bill Knighton. All Rights Reserved.

Sheet 2: Main_Calendar

Workout Calendar

wtorek

środa

czwartek

piątek

sobota

niedziela

poniedziałek

11.04.08

11.05.08

11.06.08

11.07.08

11.08.08

11.09.08

11.10.08

Sculpt 1-2

Sweat 1-2

Sculpt 1-2

Sweat 1-2

Sculpt 1-2

Sweat 1-2

Rest Day

Ab Ripper 100

Intensity ==>

Diet ==>

11.11.08

11.12.08

11.13.08

11.14.08

11.15.08

11.16.08

11.17.08

Sculpt 1-2

Sweat 1-2

Sculpt 1-2

Sweat 1-2

Sculpt 1-2

Sweat 1-2

Rest Day

Ab Ripper 100

Intensity ==>

Diet ==>

11.18.08

11.19.08

11.20.08

11.21.08

11.22.08

11.23.08

11.24.08

Sculpt 1-2

Sweat 1-2

Sculpt 1-2

Sweat 1-2

Sculpt 1-2

Sweat 1-2

Rest Day

Ab Ripper 100

Intensity ==>

Diet ==>

11.25.08

11.26.08

11.27.08

11.28.08

11.29.08

11.30.08

12.01.08

Sculpt 1-2

Sweat 1-2

Sculpt 1-2

Sweat 1-2

Sculpt 1-2

Sweat 1-2

Rest Day

Ab Ripper 100

Intensity ==>

Diet ==>

12.02.08

12.03.08

12.04.08

12.05.08

12.06.08

12.07.08

12.08.08

Sculpt 1-2

Sweat 1-2

Sculpt 1-2

Sweat 1-2

Sculpt 1-2

Sweat 1-2

Rest Day

Ab Ripper 100

Intensity ==>

Diet ==>

12.09.08

12.10.08

12.11.08

12.12.08

12.13.08

12.14.08

12.15.08

Sculpt 1-2

Sweat 1-2

Sculpt 1-2

Sweat 1-2

Sculpt 1-2

Sweat 1-2

Rest Day

Ab Ripper 100

Intensity ==>

Diet ==>

12.16.08

12.17.08

12.18.08

12.19.08

12.20.08

12.21.08

12.22.08

Sculpt 3-4

Sweat 3-4

Sculpt 3-4

Sweat 3-4

Sculpt 3-4

Sweat 3-4

Rest Day

Ab Ripper 200

Intensity ==>

Diet ==>

12.23.08

12.24.08

12.25.08

12.26.08

12.27.08

12.28.08

12.29.08

Sculpt 3-4

Sweat 3-4

Sculpt 3-4

Sweat 3-4

Sculpt 3-4

Sweat 3-4

Rest Day

Ab Ripper 200

Extra Cardio

Ab Ripper 200

Intensity ==>

Diet ==>

12.30.08

12.31.08

01.01.09

01.02.09

01.03.09

01.04.09

01.05.09

Sculpt 3-4

Sweat 3-4

Sculpt 3-4

Sweat 3-4

Sculpt 3-4

Sweat 3-4

Rest Day

Ab Ripper 200

Intensity ==>

Diet ==>

01.06.09

01.07.09

01.08.09

01.09.09

01.10.09

01.11.09

01.12.09

Sculpt 3-4

Sweat 3-4

Sculpt 3-4

Sweat 3-4

Sculpt 3-4

Sweat 3-4

Rest Day

Ab Ripper 200

Intensity ==>

Diet ==>

01.13.09

01.14.09

01.15.09

01.16.09

01.17.09

01.18.09

01.19.09

Sculpt 3-4

Sweat 3-4

Sculpt 3-4

Sweat 3-4

Sculpt 3-4

Sweat 3-4

Rest Day

Ab Ripper 200

Intensity ==>

Diet ==>

01.20.09

01.21.09

01.22.09

01.23.09

01.24.09

01.25.09

01.26.09

Sculpt 3-4

Sweat 3-4

Sculpt 3-4

Sweat 3-4

Sculpt 3-4

Sweat 3-4

Rest Day

Ab Ripper 200

Intensity ==>

Diet ==>

01.27.09

01.28.09

01.29.09

01.30.09

01.31.09

02.01.09

WORKOUTS

Sculpt 3-4

Sweat 3-4

Sculpt 3-4

Sweat 3-4

Sculpt 3-4

Sweat 3-4

COMPLETED

Ab Ripper 200

Intensity ==>

Avg Intensity

#DIV/0!

Diet ==>

Avg Diet

#DIV/0!

Sheet 3: Sweat Workouts Info

*Main Menu*	*Main Calendar*		*Sculpting Tracker*		*Cardio Tracker*
*CARDIO WORKOUTS*	Sweat 1-2		Sweat 3-4		Get
TOOLS	35:42:00		41:32:00		Fit
Tape X on Floor	Total	Total	Total	Total	Cardio
Water & Towel	Time	Rounds	Time	Rounds	Notes
Should do warm up first. Don't stretch cold muscles. Don't roll neck back Keep shoulders relaxed Shoulder circles Right, Left shoulder stretch Side stretch Do not strain or bounce Chest stretch Lower back stretch Stay in comfort zone Don't bounce, just relax Inner thigh stretch, knee above ankle Runner's stretch, drive hack heel down, back leg straight Keep breathing Waist stretch Raise up slow STRETCH	04:00	1	04:15	1
Plank/Deep breath Upward dogs Planks Push-ups Right, left leg raises Runner's pose Crescent Ones Warriors Walk feet to hands Slow raise up Power Yoga	04:40	1	04:30	1
Knees up (option: knees to hands) Go at your own pace Knees out (option: knees to hands) Cross over (option: twist to hand) Take a break if you need it PART 1 (HEAT UP)	03:00	2	04:30	3
Knees Up	01:00	2	01:30	3
Knees Out	01:00	2	01:30	3
Cross Overs	01:00	2	01:30	3
PART 2 (HIGH HEAT)	03:00	2	04:30	3
Jumping Jacks	01:00	2	01:30	3
Running in Place	01:00	2	01:30	3
Run Lunge	01:00	2	01:30	3
PART 3 (X-WORK)	03:00	2	04:30	3
Lateral X-Work	01:00	2	01:30	3
Fast Feet	01:00	2	01:30	3
Cross Hops	01:00	2	01:30	3
WATER / TOWEL BREAK	00:30		00:30
PART 4 (KICKING)	03:30	2	06:00	2
Right Front Kick	00:40	2	01:00	2
Left Front Kick	00:40	2	01:00	2
Right Knee Thrust	00:40	2	01:00	2
Left Knee Thrust	00:40	2	01:00	2
Right Side Kick	00:30	2	01:00	2
Left Side Kick	00:30	2	01:00	2
PART 5 (PUNCHING)	05:30	2	07:30	3
Left Jab/Right Cross	01:10	2	01:30	3
Right Jab/Left Cross	01:10	2	01:30	3
Left Hook/Right Uppercut	01:00	2	01:30	3
Right Hook/Left Uppercut	01:00	2	01:30	3
Body Blows	01:00	2	01:30	3
COOL DOWN	02:00		02:00
STRETCH	02:00		02:30
	Ab Ripper 100		Ab Ripper 200
TOOLS	DVD Time	00:04:13	DVD Time	00:05:49	Ab Ripper Notes
Water & Towel	DVD Time	00:04:13	DVD Time	00:05:49
Mat (optional)	Time	Reps	Time	Reps
Crunches	00:15	10	00:25	20
Right-Side Crunch	00:15	10	00:25	20
Left-Side Crunch	00:15	10	00:25	20
Elbows to Knees	00:15	10	00:25	20
Superman Crunch	00:15	10	00:25	20
Leg Lifts	00:15	10	00:25	20
In & Outs	00:15	10	00:25	20
Hip Rock	00:15	10	00:25	20
Bicycles	00:10	10	00:25	20
Full-Body Crunch	00:18	10	00:25	20
		100		200
Stand nice and tall Don't bounce Chest stretch Deep breaths STRETCH / COOL-DOWN	00:45		00:45

Sheet 4: Cardio_Tracker

TOOLS	*Main Menu*		*Main Calendar*	*Transformation Tracker*		Sweat, Cardio							*Main Calendar*	*Transformation Tracker*		Sweat, Cardio							*Main Calendar*	*Transformation Tracker*		Sweat, Cardio							*Main Calendar*	*Transformation Tracker*		Sweat, Cardio
Tape X on Floor	Total	Total	*5.11.2008*	*7.11.2008*	*9.11.2008*		*12.11.2008*	*14.11.2008*	*16.11.2008*	*19.11.2008*	*21.11.2008*	*23.11.2008*	*26.11.2008*	*28.11.2008*	*30.11.2008*		*3.12.2008*	*5.12.2008*	*7.12.2008*	*10.12.2008*	*12.12.2008*	*14.12.2008*	*17.12.2008*	*19.12.2008*	*21.12.2008*		*24.12.2008*	*26.12.2008*	*28.12.2008*	*31.12.2008*	*2.01.2009*	*4.01.2009*	*7.01.2009*	*9.01.2009*	*11.01.2009*		*14.01.2009*	*16.01.2009*	*18.01.2009*	*21.01.2009*	*23.01.2009*	*25.01.2009*	*28.01.2009*	*30.01.2009*	*1.02.2009*	*Averages*
Water & Towel	Time	Rounds	*Sweat 1-2*	*Sweat 1-2*	*Sweat 1-2*		*Sweat 1-2*	*Sweat 1-2*	*Sweat 1-2*	*Sweat 1-2*	*Sweat 1-2*	*Sweat 1-2*	*Sweat 1-2*	*Sweat 1-2*	*Sweat 1-2*		*Sweat 1-2*	*Sweat 1-2*	*Sweat 1-2*	*Sweat 1-2*	*Sweat 1-2*	*Sweat 1-2*	*Sweat 3-4*	*Sweat 3-4*	*Sweat 3-4*		*Sweat 3-4*	*Sweat 3-4*	*Sweat 3-4*	*Sweat 3-4*	*Sweat 3-4*	*Sweat 3-4*	*Sweat 3-4*	*Sweat 3-4*	*Sweat 3-4*		*Sweat 3-4*	*Sweat 3-4*	*Sweat 3-4*	*Sweat 3-4*	*Sweat 3-4*	*Sweat 3-4*	*Sweat 3-4*	*Sweat 3-4*	*Sweat 3-4*
Lower Limit THR																																														#DIV/0!
Upper Limit THR																																														#DIV/0!
Average Heart Rate																																														#DIV/0!
Cardio Time (Approx)			18	18	18		18	18	18	18	18	18	18	18	18		18	18	18	18	18	18	27	27	27		27	27	27	27	27	27	27	27	27		27	27	27	27	27	27	27	27	27	23
Time in Zone (Min)																																														#DIV/0!
Time in Zone (%)			0%	0%	0%		0%	0%	0%	0%	0%	0%	0%	0%	0%		0%	0%	0%	0%	0%	0%	0%	0%	0%		0%	0%	0%	0%	0%	0%	0%	0%	0%		0%	0%	0%	0%	0%	0%	0%	0%	0%	#DIV/0!
*Cardio Workout Info*

Sheet 5: Sculpting Workouts Info

*Main Menu*	*Main Calendar*		*Sculpting Tracker*	*Cardio Tracker*
Sculpt 1-2			Sculpt 3-4
TOOLS	DVD Time	28:44	TOOLS	DVD Time	38:00
Water & Towel	DVD Time	28:44	Water & Towel	DVD Time	38:00
Chair for Dips	Time	Reps	Chair for Dips	Time	Reps
Should do warm up first. Don't stretch cold muscles. Don't roll neck back Keep shoulders relaxed Shoulder circles Right, Left shoulder stretch Side stretch Do not strain or bounce Chest stretch Lower back stretch Stay in comfort zone Don't bounce, just relax Inner thigh stretch, knee above ankle Runner's stretch, drive hack heel down, back leg straight Keep breathing Waist stretch Raise up slow STRETCH	05:40		Should do warm up first. Don't stretch cold muscles. Don't roll neck back Keep shoulders relaxed Shoulder circles Right, Left shoulder stretch Side stretch Do not strain or bounce Chest stretch Lower back stretch Stay in comfort zone Don't bounce, just relax Inner thigh stretch, knee above ankle Runner's stretch, drive hack heel down, back leg straight Keep breathing Waist stretch Raise up slow STRETCH	05:25
Focus on Form Regular Push-Ups	00:25	8-15	Focus on Form Decline Push-Ups	00:45	8-20
Knees bent Don't strain back Heavy Pants	00:45	8-15	Knees bent Don't strain back Heavy Pants	00:25	8-15
Straight arms at top Military Press	00:45	8-15	Straight arms at top Military Press	00:35	8-15
Arms straight at bottom Knees bent, 1 foot in front Standard Bicep Curls	00:45	8-15	Arms straight at bottom Knees bent, 1 foot in front Standard Bicep Curls	00:35	8-15
Carefully choose weight Knees bent, keep elbow up Keep breathing Alt. do Kick Back Back Scratchers (Right)	00:45	8-15	Carefully choose weight Knees bent, keep elbow up Keep breathing Alt. do Kick Back Back Scratchers (Right)	00:35	8-15
Carefully choose weight Knees bent, keep elbow up Keep breathing Alt. do Kick Back Back Scratchers (Left)	00:45	8-15	Carefully choose weight Knees bent, keep elbow up Keep breathing Alt. do Kick Back Back Scratchers (Left)	00:35	8-15
Knee over ankle Back leg straight Step softly Lunges 3	00:55	3	Knee over ankle Back leg straight Step softly Lunges 5	01:15	5
Balance with chair if needed Don't bounce Don't over extend Stretch shoulders Chest stretch STRETCH BREAK	01:10		Balance with chair if needed Don't bounce Don't over extend Stretch shoulders Chest stretch STRETCH BREAK	00:45
Arms wide out Eyes straight down Keep breathing Fly Push-Ups	00:45	8-15	Arms wide out Eyes straight down Keep breathing Fly Push-Ups	00:45	8-20
Knees bent Back is flat Reach low Elbows back Back Flys	00:40	8-15	Knees bent Back is flat Reach low Elbows back Back Flys	00:40	8-15
AKA Arnold Presses Knees bent Back straight Don't overdo it Twist to top Elbows back Swimmer's Press	00:45	8-15	AKA Arnold Presses Knees bent Back straight Don't overdo it Twist to top Elbows back Swimmer's Press	00:40	8-15
One foot in front Arms open out Straighten arms Back straight, head up Take break if needed Wide Open Curls	00:40	8-15	One foot in front Arms open out Straighten arms Back straight, head up Take break if needed Wide Open Curls	00:45	8-15
Flat back Elbows at side Squeeze at top Carefully choose weight Knees bent Two-Arm Kick-Backs	00:45	8-15	Flat back Elbows at side Squeeze at top Carefully choose weight Knees bent Two-Arm Kick-Backs	00:40	8-15
Knees over ankle Back straight Weight on heels Soft step Stand up tall Back leg straight Use hands for balance Lunge/Squats Combo	01:05	3	Knees over ankle Back straight Weight on heels Soft step Stand up tall Back leg straight Use hands for balance Lunge/Squats Combo	03:00	5
WATER / TOWEL BREAK	00:15		WATER / TOWEL BREAK	00:30
Stand nice and tall Don't bounce Chest stretch Deep breaths STRETCH BREAK	00:45		Stand nice and tall Don't bounce Chest stretch Deep breaths
7-7-7 Push-Ups	01:20	21	Wide-Tri-Die	01:30	21
Knee over ankle Pull from foot Keep breathing Take break if needed Lawnmowers (Right)	00:45	8-15	Knee over ankle Pull from foot Keep breathing Take break if needed Lawnmowers (Right)	00:25	8-15
Lawnmowers (Left)	00:45	8-15	Lawnmowers (Left)	00:25	8-15
Use lighter weight One foot in front Knees bent Elbows up wide Take break if needed Shoulder Flys	00:45	8-15	Use lighter weight One foot in front Knees bent Elbows up wide Take break if needed Shoulder Flys	00:35	8-15
7 low, 7 high, 7 all-the-way Controlled motion, don't jerk Bicep 21's	01:05	21	7 low, 7 high, 7 all-the-way Controlled motion, don't jerk Bicep 21's	00:45	21
Use sturdy chair Don't overdo it Go at your own pace Legs straight, toes up Chair Dips	00:40	8-15	Use sturdy chair Don't overdo it Go at your own pace Legs straight, toes up Chair Dips	00:35	8-15
Knees over toes on 1st Knees over ankle on wide Straight backs Take break if needed Heels stay on floor Three Part Squats	01:20	8	Knees over toes on 1st Knees over ankle on wide Straight backs Take break if needed Heels stay on floor Three Part Squats	01:25	12
Stand nice and tall Don't bounce Chest stretch Deep breaths STRETCH / COOL-DOWN	00:45		Stand nice and tall Don't bounce Chest stretch Deep breaths STRETCH	00:45
			Knees bent Don't strain back Upright Rows	00:45	8-15
			Straight arms at top Calf-Raises (Left)	00:45	15-20
			Arms straight at bottom Knees bent, 1 foot in front Calf-Raises (Right)	00:45	15-20
			Carefully choose weight Knees bent, keep elbow up Keep breathing Alt. do Kick Back Top Wrist Curl	00:50	12-15
			Carefully choose weight Knees bent, keep elbow up Keep breathing Alt. do Kick Back Bottom Wrist Curl	00:50	12-15
			Lower Back Extensions	00:35	5
			Max. Push-Ups	00:45	50
			Max. Squats	00:45	25
			Stand nice and tall Don't bounce Chest stretch Deep breaths STRETCH / COOL-DOWN	01:35

Sheet 6: Print Sculpt 1-2

*Main Menu*	*Main Calendar*		*Sculpting Tracker*		*Cardio Tracker*
TOOLS	SCULPT 1-2
Dumbbells or Bands	Circuit Training
Chair for Dips	Circuit Training
Water		Target	Enter Your Workout Date Here *1.02.2008*
Towel	Time	Reps	*Weight*	*Reps*	*Notes*
Should do warm up first. Don't stretch cold muscles. Don't roll neck back Keep shoulders relaxed Shoulder circles Right, Left shoulder stretch Side stretch Do not strain or bounce Chest stretch Lower back stretch Stay in comfort zone Don't bounce, just relax Inner thigh stretch, knee above ankle Runner's stretch, drive hack heel down, back leg straight Keep breathing Waist stretch Raise up slow STRETCH	05:40
Focus on Form Regular Push-Ups	00:25	8-15	This Column for Regular Push-Ups	This column for Push-Ups from Knees
Knees bent Don't strain back Heavy Pants	00:45	8-15		BILL: If Using Bands • Yellow band = 5 lbs • Green band = 10 lbs • Red band = 15 lbs • Blue band = 20 lbs • Black band = 25 lbs If No Weights Used, Enter 1 as Your Weight
Straight arms at top Military Press	00:45	8-15		BILL: If Using Bands • Yellow band = 5 lbs • Green band = 10 lbs • Red band = 15 lbs • Blue band = 20 lbs • Black band = 25 lbs If No Weights Used, Enter 1 as Your Weight
Arms straight at bottom Knees bent, 1 foot in front Standard Bicep Curls	00:45	8-15		BILL: If Using Bands • Yellow band = 5 lbs • Green band = 10 lbs • Red band = 15 lbs • Blue band = 20 lbs • Black band = 25 lbs If No Weights Used, Enter 1 as Your Weight
Carefully choose weight Knees bent, keep elbow up Keep breathing Alt. do Kick Back Back Scratchers (Right)	00:40	8-15		BILL: If Using Bands • Yellow band = 5 lbs • Green band = 10 lbs • Red band = 15 lbs • Blue band = 20 lbs • Black band = 25 lbs If No Weights Used, Enter 1 as Your Weight
Carefully choose weight Knees bent, keep elbow up Keep breathing Alt. do Kick Back Back Scratchers (Left)	00:40	8-15
Knee over ankle Back leg straight Step softly Lunges 3	01:00	3
Balance with chair if needed Don't bounce Don't over extend Stretch shoulders Chest stretch STRETCH BREAK	01:10
Arms wide out Eyes straight down Keep breathing Fly Push-Ups	00:45	8-15	This Column for Regular Push-Ups	This column for Push-Ups from Knees
Knees bent Back is flat Reach low Elbows back Back Flys	00:40	8-15		BILL: If Using Bands • Yellow band = 5 lbs • Green band = 10 lbs • Red band = 15 lbs • Blue band = 20 lbs • Black band = 25 lbs If No Weights Used, Enter 1 as Your Weight
AKA Arnold Presses Knees bent Back straight Don't overdo it Twist to top Elbows back Swimmer's Press	00:50	8-15		BILL: If Using Bands • Yellow band = 5 lbs • Green band = 10 lbs • Red band = 15 lbs • Blue band = 20 lbs • Black band = 25 lbs If No Weights Used, Enter 1 as Your Weight
One foot in front Arms open out Straighten arms Back straight, head up Take break if needed Wide Open Curls	00:45	8-15		BILL: If Using Bands • Yellow band = 5 lbs • Green band = 10 lbs • Red band = 15 lbs • Blue band = 20 lbs • Black band = 25 lbs If No Weights Used, Enter 1 as Your Weight
Flat back Elbows at side Squeeze at top Carefully choose weight Knees bent Two-Arm Kick-Backs	00:45	8-15		BILL: If Using Bands • Yellow band = 5 lbs • Green band = 10 lbs • Red band = 15 lbs • Blue band = 20 lbs • Black band = 25 lbs If No Weights Used, Enter 1 as Your Weight
Knees over ankle Back straight Weight on heels Soft step Stand up tall Back leg straight Use hands for balance Lunge/Squats Combo	01:05	3
WATER / TOWEL BREAK	00:15
Stand nice and tall Don't bounce Chest stretch Deep breaths STRETCH BREAK	00:45
7-7-7 Push-Ups	01:20	21	This Column for Regular Push-Ups	This column for Push-Ups from Knees
Knee over ankle Pull from foot Keep breathing Take break if needed Lawnmowers (Right)	00:40	8-15		BILL: If Using Bands • Yellow band = 5 lbs • Green band = 10 lbs • Red band = 15 lbs • Blue band = 20 lbs • Black band = 25 lbs If No Weights Used, Enter 1 as Your Weight
Lawnmowers (Left)	00:40	8-15
Use lighter weight One foot in front Knees bent Elbows up wide Take break if needed Shoulder Flys	00:45	8-15		BILL: If Using Bands • Yellow band = 5 lbs • Green band = 10 lbs • Red band = 15 lbs • Blue band = 20 lbs • Black band = 25 lbs If No Weights Used, Enter 1 as Your Weight
7 low, 7 high, 7 all-the-way Controlled motion, don't jerk Bicep 21's	01:05	21		BILL: If Using Bands • Yellow band = 5 lbs • Green band = 10 lbs • Red band = 15 lbs • Blue band = 20 lbs • Black band = 25 lbs If No Weights Used, Enter 1 as Your Weight
Use sturdy chair Don't overdo it Go at your own pace Legs straight, toes up Chair Dips	00:40	8-15	This Block for Straight Leg	This Block for Bent Leg
Knees over toes on 1st Knees over ankle on wide Straight backs Take break if needed Heels stay on floor Three Part Squats	01:20	8
Stand nice and tall Don't bounce Chest stretch Deep breaths STRETCH / COOL-DOWN	00:45
Notes:

Sheet 7: Print Sculpt 3-4

*Main Menu*	*Main Calendar*		*Sculpting Tracker*		*Cardio Tracker*
TOOLS	SCULPT 3-4
Dumbbells or Bands	Circuit Training
Chair for Dips	Circuit Training
Water		Target	Enter Your Workout Date Here *1.02.2008*
Towel	Time	Reps	*Weight*	*Reps*	*Notes*
Should do warm up first. Don't stretch cold muscles. Don't roll neck back Keep shoulders relaxed Shoulder circles Right, Left shoulder stretch Side stretch Do not strain or bounce Chest stretch Lower back stretch Stay in comfort zone Don't bounce, just relax Inner thigh stretch, knee above ankle Runner's stretch, drive hack heel down, back leg straight Keep breathing Waist stretch Raise up slow STRETCH	05:25
Focus on Form Decline Push-Ups	00:45	8-20	This Column for Regular Push-Ups	This column for Push-Ups from Knees
Knees bent Don't strain back Heavy Pants	00:25	8-15		BILL: If Using Bands • Yellow band = 5 lbs • Green band = 10 lbs • Red band = 15 lbs • Blue band = 20 lbs • Black band = 25 lbs If No Weights Used, Enter 1 as Your Weight
Straight arms at top Military Press	00:35	8-15		BILL: If Using Bands • Yellow band = 5 lbs • Green band = 10 lbs • Red band = 15 lbs • Blue band = 20 lbs • Black band = 25 lbs If No Weights Used, Enter 1 as Your Weight
Arms straight at bottom Knees bent, 1 foot in front Standard Bicep Curls	00:35	8-15		BILL: If Using Bands • Yellow band = 5 lbs • Green band = 10 lbs • Red band = 15 lbs • Blue band = 20 lbs • Black band = 25 lbs If No Weights Used, Enter 1 as Your Weight
Carefully choose weight Knees bent, keep elbow up Keep breathing Alt. do Kick Back Back Scratchers (Right)	00:35	8-15		BILL: If Using Bands • Yellow band = 5 lbs • Green band = 10 lbs • Red band = 15 lbs • Blue band = 20 lbs • Black band = 25 lbs If No Weights Used, Enter 1 as Your Weight
Carefully choose weight Knees bent, keep elbow up Keep breathing Alt. do Kick Back Back Scratchers (Left)	00:35	8-15
Knee over ankle Back leg straight Step softly Lunges 5	01:15	5
Balance with chair if needed Don't bounce Don't over extend Stretch shoulders Chest stretch STRETCH BREAK	00:45
Arms wide out Eyes straight down Keep breathing Fly Push-Ups	00:45	8-20	This Column for Regular Push-Ups	This column for Push-Ups from Knees
Knees bent Back is flat Reach low Elbows back Back Flys	00:40	8-15		BILL: If Using Bands • Yellow band = 5 lbs • Green band = 10 lbs • Red band = 15 lbs • Blue band = 20 lbs • Black band = 25 lbs If No Weights Used, Enter 1 as Your Weight
AKA Arnold Presses Knees bent Back straight Don't overdo it Twist to top Elbows back Swimmer's Press	00:40	8-15		BILL: If Using Bands • Yellow band = 5 lbs • Green band = 10 lbs • Red band = 15 lbs • Blue band = 20 lbs • Black band = 25 lbs If No Weights Used, Enter 1 as Your Weight
One foot in front Arms open out Straighten arms Back straight, head up Take break if needed Wide Open Curls	00:45	8-15		BILL: If Using Bands • Yellow band = 5 lbs • Green band = 10 lbs • Red band = 15 lbs • Blue band = 20 lbs • Black band = 25 lbs If No Weights Used, Enter 1 as Your Weight
Flat back Elbows at side Squeeze at top Carefully choose weight Knees bent Two-Arm Kick-Backs	00:40	8-15		BILL: If Using Bands • Yellow band = 5 lbs • Green band = 10 lbs • Red band = 15 lbs • Blue band = 20 lbs • Black band = 25 lbs If No Weights Used, Enter 1 as Your Weight
Knees over ankle Back straight Weight on heels Soft step Stand up tall Back leg straight Use hands for balance Lunge/Squats Combo	03:00	5
WATER / TOWEL BREAK	00:30
Wide-Tri-Die	01:30	21	This Column for Regular Push-Ups	This column for Push-Ups from Knees
Knee over ankle Pull from foot Keep breathing Take break if needed Lawnmowers (Right)	00:25	8-15		BILL: If Using Bands • Yellow band = 5 lbs • Green band = 10 lbs • Red band = 15 lbs • Blue band = 20 lbs • Black band = 25 lbs If No Weights Used, Enter 1 as Your Weight
Lawnmowers (Left)	00:25	8-15
Use lighter weight One foot in front Knees bent Elbows up wide Take break if needed Shoulder Flys	00:35	8-15		BILL: If Using Bands • Yellow band = 5 lbs • Green band = 10 lbs • Red band = 15 lbs • Blue band = 20 lbs • Black band = 25 lbs If No Weights Used, Enter 1 as Your Weight
7 low, 7 high, 7 all-the-way Controlled motion, don't jerk Bicep 21's	00:45	21		BILL: If Using Bands • Yellow band = 5 lbs • Green band = 10 lbs • Red band = 15 lbs • Blue band = 20 lbs • Black band = 25 lbs If No Weights Used, Enter 1 as Your Weight
Use sturdy chair Don't overdo it Go at your own pace Legs straight, toes up Chair Dips	00:35	8-15	This Block for Straight Leg	This Block for Bent Leg
Knees over toes on 1st Knees over ankle on wide Straight backs Take break if needed Heels stay on floor Three Part Squats	01:25	12
Stand nice and tall Don't bounce Chest stretch Deep breaths STRETCH	00:45
Knees bent Don't strain back Upright Rows	00:45	8-15	This Column for Regular Push-Ups	This column for Push-Ups from Knees
Straight arms at top Calf-Raises (Left)	00:45	15-20		BILL: If Using Bands • Yellow band = 5 lbs • Green band = 10 lbs • Red band = 15 lbs • Blue band = 20 lbs • Black band = 25 lbs If No Weights Used, Enter 1 as Your Weight
Arms straight at bottom Knees bent, 1 foot in front Calf-Raises (Right)	00:45	15-20
Carefully choose weight Knees bent, keep elbow up Keep breathing Alt. do Kick Back Top Wrist Curl	00:50	12-15		BILL: If Using Bands • Yellow band = 5 lbs • Green band = 10 lbs • Red band = 15 lbs • Blue band = 20 lbs • Black band = 25 lbs If No Weights Used, Enter 1 as Your Weight
Carefully choose weight Knees bent, keep elbow up Keep breathing Alt. do Kick Back Bottom Wrist Curl	00:50	12-15		BILL: If Using Bands • Yellow band = 5 lbs • Green band = 10 lbs • Red band = 15 lbs • Blue band = 20 lbs • Black band = 25 lbs If No Weights Used, Enter 1 as Your Weight
Lower Back Extensions	00:35	5
Max. Push-Ups	00:45	50
Max. Squats	00:45	25
Stand nice and tall Don't bounce Chest stretch Deep breaths STRETCH / COOL DOWN	01:35
Notes:

Sheet 8: Sculpting Tracker

90 Day Sculpting Tracker

Main

Main Calendar

Transformation Tracker

Main

Main Calendar

Transformation Tracker

Main

Main Calendar

Transformation Tracker

Main

Main Calendar

Transformation Tracker

Exercise

4.11.2008

6.11.2008

8.11.2008

11.11.2008

13.11.2008

15.11.2008

18.11.2008

20.11.2008

22.11.2008

25.11.2008

27.11.2008

29.11.2008

2.12.2008

4.12.2008

6.12.2008

9.12.2008

11.12.2008

13.12.2008

16.12.2008

18.12.2008

20.12.2008

23.12.2008

25.12.2008

27.12.2008

30.12.2008

1.01.2009

3.01.2009

6.01.2009

8.01.2009

10.01.2009

13.01.2009

15.01.2009

17.01.2009

20.01.2009

22.01.2009

24.01.2009

27.01.2009

29.01.2009

31.01.2009

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Focus on Form Regular Push-Ups (C 1-2)

Regular Push-Ups

Push-Ups from Knees

Regular Push-Ups

Push-Ups from Knees

Regular Push-Ups

Push-Ups from Knees

Regular Push-Ups

Push-Ups from Knees

Regular Push-Ups

Push-Ups from Knees

Regular Push-Ups

Push-Ups from Knees

Regular Push-Ups

Push-Ups from Knees

Regular Push-Ups

Push-Ups from Knees

Regular Push-Ups

Push-Ups from Knees

Regular Push-Ups

Push-Ups from Knees

Regular Push-Ups

Push-Ups from Knees

Regular Push-Ups

Push-Ups from Knees

Regular Push-Ups

Push-Ups from Knees

Regular Push-Ups

Push-Ups from Knees

Regular Push-Ups

Push-Ups from Knees

Regular Push-Ups

Push-Ups from Knees

Regular Push-Ups

Push-Ups from Knees

Regular Push-Ups

Push-Ups from Knees

Regular Push-Ups

Push-Ups from Knees

Regular Push-Ups

Push-Ups from Knees

Regular Push-Ups

Push-Ups from Knees

Regular Push-Ups

Push-Ups from Knees

Regular Push-Ups

Push-Ups from Knees

Regular Push-Ups

Push-Ups from Knees

Regular Push-Ups

Push-Ups from Knees

Regular Push-Ups

Push-Ups from Knees

Regular Push-Ups

Push-Ups from Knees

Regular Push-Ups

Push-Ups from Knees

Regular Push-Ups

Push-Ups from Knees

Regular Push-Ups

Push-Ups from Knees

Regular Push-Ups

Push-Ups from Knees

Regular Push-Ups

Push-Ups from Knees

Regular Push-Ups

Push-Ups from Knees

Regular Push-Ups

Push-Ups from Knees

Regular Push-Ups

Push-Ups from Knees

Regular Push-Ups

Push-Ups from Knees

Regular Push-Ups

Push-Ups from Knees

Regular Push-Ups

Push-Ups from Knees

Regular Push-Ups

Push-Ups from Knees

Decline Push-Ups (C 3-4)

Knees bent Don't strain back Heavy Pants