| Strength Training Workout Card | ||||||||||||||
| Name: | _________________________________________ | Phase: | Week 2 -- Endurance | |||||||||||
| DATE: | 6/19/2007 | DATE: | 6/20/2007 | DATE: | 6/21/2007 | |||||||||
| Rep Goal: | 10-12 | Rep Goal: | 10-12 | Rep Goal: | 10-12 | |||||||||
| Rest Period: | 120 seconds | Rest Period: | 120 seconds | Rest Period: | 120 seconds | |||||||||
| Goal: | Muscular Endurance | Goal: | Muscular Endurance | Goal: | Muscular Endurance | |||||||||
| Core Lift: | Squat | Core Lift: | Lunge | Core Lift: | Squat | |||||||||
| Set 1: | lbs | reps | Set 1: | lbs | reps | Set 1: | lbs | reps | ||||||
| Set 2: | lbs | reps | Set 2: | lbs | reps | Set 2: | lbs | reps | ||||||
| Set 3: | lbs | reps | Set 3: | lbs | reps | Set 3: | lbs | reps | ||||||
| Set4: | lbs | reps | Set 4: | lbs | reps | Set 4: | lbs | reps | ||||||
| Chest: | Bench | Leg: | Standing Leg Curl | Chest: | Bench | |||||||||
| Set 1: | lbs | reps | Set 1: | lbs | reps | Set 1: | lbs | reps | ||||||
| Set 2: | lbs | reps | Set 2: | lbs | reps | Set 2: | lbs | reps | ||||||
| Set 3: | lbs | reps | Set 3: | lbs | reps | Set 3: | lbs | reps | ||||||
| Set4: | lbs | reps | Set 4: | lbs | reps | Set 4: | lbs | reps | ||||||
| Back: | Machine: __________ | Shoulder: | Dumbbell Military | Back: | Machine: __________ | |||||||||
| Set 1: | lbs | reps | Set 1: | lbs | reps | Set 1: | lbs | reps | ||||||
| Set 2: | lbs | reps | Set 2: | lbs | reps | Set 2: | lbs | reps | ||||||
| Set 3: | lbs | reps | Set 3: | lbs | reps | Set 3: | lbs | reps | ||||||
| Set4: | lbs | reps | Set 4: | lbs | reps | Set 4: | lbs | reps | ||||||
| Bicep: | Choice:_______________________ | Leg: | Extension/Curls | Circuit: | Round 1 | |||||||||
| Set 1: | lbs | reps | Set 1: | lbs | reps | Set 1: | lbs | reps | ||||||
| Set 2: | lbs | reps | Set 2: | lbs | reps | Set 2: | lbs | reps | ||||||
| Set 3: | lbs | reps | Set 3: | lbs | reps | Set 3: | lbs | reps | ||||||
| Set4: | lbs | reps | Set 4: | lbs | reps | Set 4: | lbs | reps | ||||||
| Tricep: | Choice:_______________________ | Arms: | Choice:_______________________ | Circuit: | Round 2 | |||||||||
| Set 1: | lbs | reps | Set 1: | lbs | reps | Set 1: | lbs | reps | ||||||
| Set 2: | lbs | reps | Set 2: | lbs | reps | Set 2: | lbs | reps | ||||||
| Set 3: | lbs | reps | Set 3: | lbs | reps | Set 3: | lbs | reps | ||||||
| Set4: | lbs | reps | Set 4: | lbs | reps | Set 4: | lbs | reps | ||||||
| Push Ups | 2 X 15 seconds | Push Ups | 2 X 20 seconds | Push Ups | 2 X 25 seconds | |||||||||
| Set 1: | Set 2: | Set 1: | Set 2: | Set 1: | Set 2: | |||||||||
| Sit Ups | 2 X 15 seconds | Sit Ups | 2 X 20 seconds | Sit Ups | 2 X 25 seconds | |||||||||
| Set 1: | Set 2: | Set 1: | Set 2: | Set 1: | Set 2: | |||||||||