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5/18/2018 -DailyFtinessTrainingLessons7to24(1)-slidepdf.com http://slidepdf.com/reader/full/-dailyftinesstraininglessons7to24-1 1/3 Daily Fitness Training (Lessons 7 to 24) 1 Rep Hold for 10 Seconds Training Day 11 12 13 14 1 1! 17 1" 1# $%ercise 7 & 'age 2" est (and forear*s) Date Date Date Date Date Date Date Date Date Reps Reps Reps Reps Reps Reps Reps Reps Reps Power Powe r Power Power Power Power Power Power Power P $%ercise " & 'age 2# +pper ar*s (and forear*s) Date Date Date Date Date Date Date Date Date Reps Reps Reps Reps Reps Reps Reps Reps Reps Power Powe r Power Power Power Power Power Power Power P $%ercise # & 'age 30 est Date Date Date Date Date Date Date Date Reps Reps Reps Reps Reps Reps Reps Reps Powe r Power Power Power Power Power Power Power P $%ercise 10 & 'age 31 est (and forear*s) Date Date Date Date Date Date Date Date Reps Reps Reps Reps Reps Reps Reps Reps Powe r Power Power Power Power Power Power Power P $%ercise 11 & 'age 32 ,ac- Date Date Date Date Date Date Date Reps Reps Reps Reps Reps Reps Reps Power Power Power Power Power Power Power P $%ercise 12 & 'age 33 ,ac- (and so.lders) Date Date Date Date Date Date Date Reps Reps Reps Reps Reps Reps Reps Power Power Power Power Power Power Power P $%ercise 13 & 'age 34 ,ac- (and so.lders) Date Date Date Date Date Date Reps Reps Reps Reps Reps Reps Power Power Power Power Power Power P

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DailyFtinessTrainingLessons

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Training Day

Daily Fitness Training (Lessons 7 to 24)

1 Rep Hold for 10 Seconds

Training Day11121314151617181920

Exercise 7 - Page 28

Chest (and forearms)

DateDateDateDateDateDateDateDateDateDate

RepsRepsRepsRepsRepsRepsRepsRepsRepsReps

PowerPowerPowerPowerPowerPowerPowerPowerPowerPower

Exercise 8 - Page 29

Upper arms (and forearms)

DateDateDateDateDateDateDateDateDateDate

RepsRepsRepsRepsRepsRepsRepsRepsRepsReps

PowerPowerPowerPowerPowerPowerPowerPowerPowerPower

Exercise 9 - Page 30

Chest

DateDateDateDateDateDateDateDateDate

RepsRepsRepsRepsRepsRepsRepsRepsReps

PowerPowerPowerPowerPowerPowerPowerPowerPower

Exercise 10 - Page 31

Chest (and forearms)

DateDateDateDateDateDateDateDateDate

RepsRepsRepsRepsRepsRepsRepsRepsReps

PowerPowerPowerPowerPowerPowerPowerPowerPower

Exercise 11 - Page 32

Back

DateDateDateDateDateDateDateDate

RepsRepsRepsRepsRepsRepsRepsReps

PowerPowerPowerPowerPowerPowerPowerPower

Exercise 12 - Page 33

Back (and shoulders)

DateDateDateDateDateDateDateDate

RepsRepsRepsRepsRepsRepsRepsReps

PowerPowerPowerPowerPowerPowerPowerPower

Exercise 13 - Page 34

Back (and shoulders)

DateDateDateDateDateDateDate

RepsRepsRepsRepsRepsRepsReps

PowerPowerPowerPowerPowerPowerPower

Daily Fitness Training (Lessons 7 to 24)

1 Rep Hold for 10 Seconds

Training Day11121314151617181920

Exercise 14 - Page 35

Back (shoulders)

DateDateDateDateDateDateDate

RepsRepsRepsRepsRepsRepsReps

PowerPowerPowerPowerPowerPowerPower

Exercise 15 - Page 36

Abdominals

DateDateDateDateDateDate

RepsRepsRepsRepsRepsReps

PowerPowerPowerPowerPowerPower

Exercise 16 - Page 37

Abdominals

DateDateDateDateDateDate

RepsRepsRepsRepsRepsReps

PowerPowerPowerPowerPowerPower

Exercise 17 - Page 38

Abdominals

DateDateDateDateDate

RepsRepsRepsRepsReps

PowerPowerPowerPowerPower

Exercise 18 - Page 39

Abdominals

DateDateDateDateDate

RepsRepsRepsRepsReps

PowerPowerPowerPowerPower

Exercise 19 - Page 40

Legs

DateDateDateDate

RepsRepsRepsReps

PowerPowerPowerPower

Exercise 20 - Page 41

Legs

DateDateDateDate

RepsRepsRepsReps

PowerPowerPowerPower

Exercise 21 - Page 42

Back (and shoulders)

DateDateDate

RepsRepsReps

PowerPowerPower

Daily Fitness Training (Lessons 7 to 24)

1 Rep Hold for 10 Seconds

Training Day11121314151617181920

Exercise 22 - Page 43

Chest

DateDateDate

RepsRepsReps

PowerPowerPower

Exercise 23 - Page 44

Shoulders (and chest)

DateDate

RepsReps

PowerPower

Exercise 24 - Page 45

Legs

DateDate

RepsReps

PowerPower


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