-
8/14/2019 Month 1 Intense Workout Plan
1/12
Workout Schedule for Francisco Gonzalez
Seat Exercise Your Program Record Actual Performance
Exercises for 3/26/2009
0
6
Weight 0Dumbbell High Row - Two Arm
Reps
0
6
0
6
0
10
0
12
0
12Tempo: 3-0-3 Rest: 60-90 Notes: Bent-Over using Dumbells
0
6
Weight 0Cable Row - Parallel Grip
Reps
0
6
0
6
0
10
0
12
0
12
Tempo: 3-0-3 Rest: 60-90 Notes: Use cable machine
0
6
Weight 0Cable Pulldown - Wide Grip
Reps
0
6
0
10
0
12
0
0
0
0
Tempo: 3-0-3 Rest: 60-90 Notes: Use Cable Machine, Wide grip
0
6
Weight 0Pull Ups - Assisted, Parallel Grip
Reps
0
6
0
10
0
12
0
0
0
0
Tempo: 3-0-3 Rest: 60-90 Notes: Use assisted pull up machine
0
6
Weight 0Barbell/Cable Bicep Curl
Reps
0
6
0
10
0
12
0
12
0
0
Tempo: 3-0-3 Rest: 60-90 Notes: Use Barbell
0
6
Weight 0Dumbbell Bicep Curl - Prone onBench
Reps
0
6
0
10
0
12
0
12
0
0
Tempo: 3-0-3 Rest: 60-90 Notes: Incline on the bench
0
6
Weight 0Dumbbell Incline Bench Bicep Curl
Reps
0
6
0
10
0
12
0
12
0
0
Tempo: 3-0-3 Rest: 60-90 Notes: Sitting incline on bench
0
10
Weight 0Dumbbell Preacher Bicep Curl(rotation)
Reps
0
10
0
12
0
0
0
0
0
0
Tempo: 3-0-3 Rest: 60-90 Notes: Use bench as preacher curl,
incline
Seat Exercise Your Program Record Actual Performance
Exercises for 3/27/2009
0
6
Weight 0Romanian Deadlift
Reps
0
6
0
10
0
12
0
12
0
0
Tempo: 3-0-3 Rest: 60-120 Notes: Bend knees and keep back
straight
0
6
Weight 0Dynamic Bent Trail Leg Lunge
Reps
0
6
0
10
0
12
0
12
0
0
Tempo: 3-0-3 Rest: 60-120 Notes:
0
6
Weight 0Barbell Front Squat
Reps
0
6
0
10
0
12
0
12
0
0
Tempo: 3-0-3 Rest: 60-120 Notes:
0
10
Weight 0Machine - Total Glute
Reps
0
12
0
12
0
0
0
0
0
0
Tempo: 3-0-3 Rest: 60-90 Notes:
Workout Schedule
BSDI Wellness Center
Thursday, March 26, 2009
Page 1 of 12
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8/14/2019 Month 1 Intense Workout Plan
2/12
Seat Exercise Your Program Record Actual Performance
Exercises for 3/27/2009
0
6
Weight 0Lunge - with Twist (Medicine Ball)
Reps
0
6
0
10
0
12
0
12
0
0
Tempo: 3-0-3 Rest: 60-120 Notes:
0
10
Weight 10Back Hyperextension
Reps
9
12
9
12
0
0
0
0
0
0
Tempo: 3-0-3 Rest: 60-90 Notes:
0
12
Weight 0Quadruped - Hip Extension
Reps
0
12
0
12
0
0
0
0
0
0
Tempo: 3-0-3 Rest: 60-90 Notes:
0
15
Weight 0Partner Diagonal Leg Throw
Reps
0
15
0
15
0
0
0
0
0
0
Tempo: 3-0-3 Rest: 60-90 Notes:
0
1
Weight 0Prone Plank - Kneeling, Elbows OnSB
Reps
0
1
0
1
0
1
0
1
0
0
Tempo: 30 Rest: 60 Notes: Hold for about 30 seconds each time,
not on knees
Seat Exercise Your Program Record Actual Performance
Exercises for 3/30/2009
0
6
Weight 0Barbell Incline Bench Press
Reps
0
6
0
6
0
10
0
12
0
12
Tempo: 3-0-3 Rest: 60-90 Notes: Start with heavier weight
0
6
Weight 0Barbell Bench Press
Reps
0
6
0
6
0
10
0
12
0
12
Tempo: 3-0-3 Rest: 60-90 Notes: Same as above
0
12
Weight 0Dumbbell Flye - 2 Arm on Stability
Ball Reps
0
12
0
12
0
12
0
0
0
0
Tempo: 3-0-3 Rest: 60-90 Notes: Use the flat bench
0
6
Weight 0Dips
Reps
0
6
0
10
0
12
0
12
0
0
Tempo: 3-0-3 Rest: 60-90 Notes: Use dip machine
0
6
Weight 0Barbell Bench Press - Narrow Grip
Reps
0
6
0
10
0
10
0
12
0
0
Tempo: 3-0-3 Rest: 60-90 Notes: Use a close grip
0
6
Weight 0Barbell Pressup
Reps
0
6
0
10
0
12
0
12
0
0
Tempo: 3-0-3 Rest: 60-90 Notes: Barbell on flat bench0
15
Weight 0Hanging Knee Lifts
Reps
0
15
0
15
0
0
0
0
0
0
Tempo: 3-0-3 Rest: Notes:
0
15
Weight 0Abdominal Oblique Curl - Supineon SB
Reps
0
15
0
15
0
0
0
0
0
0
Tempo: 3-0-3 Rest: Notes:
Workout Schedule
BSDI Wellness Center
Thursday, March 26, 2009
Page 2 of 12
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8/14/2019 Month 1 Intense Workout Plan
3/12
Seat Exercise Your Program Record Actual Performance
Exercises for 3/30/2009
0
15
Weight 0Machine Abdominal Curl
Reps
0
15
0
15
0
15
0
0
0
0
Tempo: 3-0-3 Rest: 60-90 Notes:
Seat Exercise Your Program Record Actual Performance
Exercises for 3/31/2009
0
6
Weight 0Barbell Back Squat
Reps
0
6
0
10
0
12
0
12
0
0
Tempo: 3-0-3 Rest: 60-90 Notes: Use Barbell
0
6
Weight 197Machine - Leg Press
Reps
197
6
174
10
150
12
150
12
0
0
Tempo: 3-0-3 Rest: 60-90 Notes:
0
6
Weight 0Walking Crane Lunge
Reps
0
6
0
10
0
12
0
12
0
0
Tempo: 3-0-3 Rest: 60-90 Notes:
0
10
Weight 0Machine Full Knee Extension
Reps
0
12
0
12
0
0
0
0
0
0
Tempo: Rest: Notes:
0
10
Weight 0Machine Full Knee Flexion (LegCurl) Reps
0
12
0
12
0
0
0
0
0
0
Tempo: 3-0-3 Rest: 60-90 Notes:
0
10
Weight 0Standing Heel Raise withDumbbells
Reps
0
12
0
12
0
0
0
0
0
0
Tempo: Rest: Notes:
0
15
Weight 0Crunch - Obliques with Legs
Raised Reps
0
15
0
15
0
0
0
0
0
0
Tempo: 3-0-3 Rest: 60-90 Notes:
0
15
Weight 0Twist - Supine on SB with MedicineBall Reps
0
15
0
15
0
0
0
0
0
0
Tempo: 3-0-3 Rest: 60-90 Notes:
0
15
Weight 0Abdominal Crunch - Incline On SB
Reps
0
15
0
15
0
0
0
0
0
0
Tempo: 3-0-3 Rest: 60-90 Notes:
Seat Exercise Your Program Record Actual Performance
Exercises for 4/1/2009
0
6
Weight 18Dumbbell Overhead Press
Reps
18
6
18
6
16
10
14
12
14
12
Tempo: 3-0-3 Rest: 60-90 Notes: Use Dumbells and Bench seated at
90 degrees
0
6
Weight 0Barbell Upright Row
Reps
0
6
0
10
0
12
0
12
0
0
Tempo: 3-0-3 Rest: 60-90 Notes:
Workout Schedule
BSDI Wellness Center
Thursday, March 26, 2009
Page 3 of 12
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4/12
Seat Exercise Your Program Record Actual Performance
Exercises for 4/1/2009
0
12
Weight 0Dumbbell Rear Shoulder Raise
Reps
0
12
0
12
0
0
0
0
0
0
Tempo: 3-0-3 Rest: 30-60 Notes: Use Dumbell, Bent-Over
0
12
Weight 0Dumbbell Front Raise - Alternating
Arms Reps
0
12
0
12
0
0
0
0
0
0
Tempo: 3-0-3 Rest: 60-90 Notes:
0
10
Weight 0Standing Rope Pushdown
Reps
0
12
0
12
0
0
0
0
0
0
Tempo: 3-0-3 Rest: 60-90 Notes:
0
10
Weight 0Underhand Cable Tricep Extension
Reps
0
12
0
12
0
0
0
0
0
0
Tempo: 3-0-3 Rest: 60-90 Notes:
0
15
Weight 0Hanging Knee-Lift Crossovers
Reps
0
15
0
15
0
0
0
0
0
0
Tempo: 3-0-3 Rest: 60-90 Notes:
0
15
Weight 0Crunch - Raised Leg Criss-Cross
Reps
0
15
0
15
0
0
0
0
0
0
Tempo: 3-0-3 Rest: 60-90 Notes:
Seat Exercise Your Program Record Actual Performance
Exercises for 4/2/2009
0
6
Weight 0Dumbbell High Row - Two Arm
Reps
0
6
0
6
0
10
0
12
0
12
Tempo: 3-0-3 Rest: 60-90 Notes: Bent-Over using Dumbells
0
6
Weight 0Cable Row - Parallel Grip
Reps
0
6
0
6
0
10
0
12
0
12
Tempo: 3-0-3 Rest: 60-90 Notes: Use cable machine
0
6
Weight 0Cable Pulldown - Wide Grip
Reps
0
6
0
10
0
12
0
0
0
0
Tempo: 3-0-3 Rest: 60-90 Notes: Use Cable Machine, Wide grip
0
6
Weight 0Pull Ups - Assisted, Parallel Grip
Reps
0
6
0
10
0
12
0
0
0
0
Tempo: 3-0-3 Rest: 60-90 Notes: Use assisted pull up machine
0
6
Weight 0Barbell/Cable Bicep Curl
Reps
0
6
0
10
0
12
0
12
0
0
Tempo: 3-0-3 Rest: 60-90 Notes: Use Barbell0
6
Weight 0Dumbbell Bicep Curl - Prone onBench
Reps
0
6
0
10
0
12
0
12
0
0
Tempo: 3-0-3 Rest: 60-90 Notes: Incline on the bench
0
6
Weight 0Dumbbell Incline Bench Bicep Curl
Reps
0
6
0
10
0
12
0
12
0
0
Tempo: 3-0-3 Rest: 60-90 Notes: Sitting incline on bench
Workout Schedule
BSDI Wellness Center
Thursday, March 26, 2009
Page 4 of 12
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8/14/2019 Month 1 Intense Workout Plan
5/12
Seat Exercise Your Program Record Actual Performance
Exercises for 4/2/2009
0
10
Weight 0Dumbbell Preacher Bicep Curl(rotation)
Reps
0
10
0
12
0
0
0
0
0
0
Tempo: 3-0-3 Rest: 60-90 Notes: Use bench as preacher curl,
incline
Seat Exercise Your Program Record Actual Performance
Exercises for 4/3/2009
0
6
Weight 0Romanian Deadlift
Reps
0
6
0
10
0
12
0
12
0
0
Tempo: 3-0-3 Rest: 60-120 Notes: Bend knees and keep back
straight
0
6
Weight 0Dynamic Bent Trail Leg Lunge
Reps
0
6
0
10
0
12
0
12
0
0
Tempo: 3-0-3 Rest: 60-120 Notes:
0
6
Weight 0Barbell Front Squat
Reps
0
6
0
10
0
12
0
12
0
0
Tempo: 3-0-3 Rest: 60-120 Notes:
0
10
Weight 0Machine - Total Glute
Reps
0
12
0
12
0
0
0
0
0
0
Tempo: 3-0-3 Rest: 60-90 Notes:
0
6
Weight 0Lunge - with Twist (Medicine Ball)
Reps
0
6
0
10
0
12
0
12
0
0
Tempo: 3-0-3 Rest: 60-120 Notes:
0
10
Weight 10Back Hyperextension
Reps
9
12
9
12
0
0
0
0
0
0
Tempo: 3-0-3 Rest: 60-90 Notes:
0
12
Weight 0Quadruped - Hip Extension
Reps
0
12
0
12
0
0
0
0
0
0
Tempo: 3-0-3 Rest: 60-90 Notes:
0
15
Weight 0Partner Diagonal Leg Throw
Reps
0
15
0
15
0
0
0
0
0
0
Tempo: 3-0-3 Rest: 60-90 Notes:
0
1
Weight 0Prone Plank - Kneeling, Elbows OnSB
Reps
0
1
0
1
0
1
0
1
0
0
Tempo: 30 Rest: 60 Notes: Hold for about 30 seconds each time,
not on knees
Seat Exercise Your Program Record Actual Performance
Exercises for 4/6/2009
0
6
Weight 0Barbell Incline Bench Press
Reps
0
6
0
6
0
10
0
12
0
12
Tempo: 3-0-3 Rest: 60-90 Notes: Start with heavier weight
0
6
Weight 0Barbell Bench Press
Reps
0
6
0
6
0
10
0
12
0
12
Tempo: 3-0-3 Rest: 60-90 Notes: Same as above
Workout Schedule
BSDI Wellness Center
Thursday, March 26, 2009
Page 5 of 12
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8/14/2019 Month 1 Intense Workout Plan
6/12
Seat Exercise Your Program Record Actual Performance
Exercises for 4/6/2009
0
12
Weight 0Dumbbell Flye - 2 Arm on StabilityBall
Reps
0
12
0
12
0
12
0
0
0
0
Tempo: 3-0-3 Rest: 60-90 Notes: Use the flat bench
0
6
Weight 0Dips
Reps
0
6
0
10
0
12
0
12
0
0
Tempo: 3-0-3 Rest: 60-90 Notes: Use dip machine
0
6
Weight 0Barbell Bench Press - Narrow Grip
Reps
0
6
0
10
0
10
0
12
0
0
Tempo: 3-0-3 Rest: 60-90 Notes: Use a close grip
0
6
Weight 0Barbell Pressup
Reps
0
6
0
10
0
12
0
12
0
0
Tempo: 3-0-3 Rest: 60-90 Notes: Barbell on flat bench
0
15
Weight 0Hanging Knee Lifts
Reps
0
15
0
15
0
0
0
0
0
0
Tempo: 3-0-3 Rest: Notes:
0
15
Weight 0Abdominal Oblique Curl - Supineon SB
Reps
0
15
0
15
0
0
0
0
0
0
Tempo: 3-0-3 Rest: Notes:
0
15
Weight 0Machine Abdominal Curl
Reps
0
15
0
15
0
15
0
0
0
0
Tempo: 3-0-3 Rest: 60-90 Notes:
Seat Exercise Your Program Record Actual Performance
Exercises for 4/7/2009
0
6
Weight 0Barbell Back Squat
Reps
0
6
0
10
0
12
0
12
0
0
Tempo: 3-0-3 Rest: 60-90 Notes: Use Barbell
0
6
Weight 197Machine - Leg Press
Reps
197
6
174
10
150
12
150
12
0
0
Tempo: 3-0-3 Rest: 60-90 Notes:
0
6
Weight 0Walking Crane Lunge
Reps
0
6
0
10
0
12
0
12
0
0
Tempo: 3-0-3 Rest: 60-90 Notes:
0
10
Weight 0Machine Full Knee Extension
Reps
0
12
0
12
0
0
0
0
0
0
Tempo: Rest: Notes:0
10
Weight 0Machine Full Knee Flexion (LegCurl)
Reps
0
12
0
12
0
0
0
0
0
0
Tempo: 3-0-3 Rest: 60-90 Notes:
0
10
Weight 0Standing Heel Raise withDumbbells
Reps
0
12
0
12
0
0
0
0
0
0
Tempo: Rest: Notes:
Workout Schedule
BSDI Wellness Center
Thursday, March 26, 2009
Page 6 of 12
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8/14/2019 Month 1 Intense Workout Plan
7/12
Seat Exercise Your Program Record Actual Performance
Exercises for 4/7/2009
0
15
Weight 0Crunch - Obliques with LegsRaised
Reps
0
15
0
15
0
0
0
0
0
0
Tempo: 3-0-3 Rest: 60-90 Notes:
0
15
Weight 0Twist - Supine on SB with Medicine
Ball Reps
0
15
0
15
0
0
0
0
0
0
Tempo: 3-0-3 Rest: 60-90 Notes:
0
15
Weight 0Abdominal Crunch - Incline On SB
Reps
0
15
0
15
0
0
0
0
0
0
Tempo: 3-0-3 Rest: 60-90 Notes:
Seat Exercise Your Program Record Actual Performance
Exercises for 4/8/2009
0
6
Weight 18Dumbbell Overhead Press
Reps
18
6
18
6
16
10
14
12
14
12
Tempo: 3-0-3 Rest: 60-90 Notes: Use Dumbells and Bench seated at
90 degrees
0
6
Weight 0Barbell Upright Row
Reps
0
6
0
10
0
12
0
12
0
0
Tempo: 3-0-3 Rest: 60-90 Notes:
0
12
Weight 0Dumbbell Rear Shoulder Raise
Reps
0
12
0
12
0
0
0
0
0
0
Tempo: 3-0-3 Rest: 30-60 Notes: Use Dumbell, Bent-Over
0
12
Weight 0Dumbbell Front Raise - AlternatingArms
Reps
0
12
0
12
0
0
0
0
0
0
Tempo: 3-0-3 Rest: 60-90 Notes:
0
10
Weight 0Standing Rope Pushdown
Reps
0
12
0
12
0
0
0
0
0
0
Tempo: 3-0-3 Rest: 60-90 Notes:
0
10
Weight 0Underhand Cable Tricep Extension
Reps
0
12
0
12
0
0
0
0
0
0
Tempo: 3-0-3 Rest: 60-90 Notes:
0
15
Weight 0Hanging Knee-Lift Crossovers
Reps
0
15
0
15
0
0
0
0
0
0
Tempo: 3-0-3 Rest: 60-90 Notes:
0
15
Weight 0Crunch - Raised Leg Criss-Cross
Reps
0
15
0
15
0
0
0
0
0
0
Tempo: 3-0-3 Rest: 60-90 Notes:
Seat Exercise Your Program Record Actual Performance
Exercises for 4/9/2009
0
6
Weight 0Dumbbell High Row - Two Arm
Reps
0
6
0
6
0
10
0
12
0
12
Tempo: 3-0-3 Rest: 60-90 Notes: Bent-Over using Dumbells
Workout Schedule
BSDI Wellness Center
Thursday, March 26, 2009
Page 7 of 12
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8/12
Seat Exercise Your Program Record Actual Performance
Exercises for 4/9/2009
0
6
Weight 0Cable Row - Parallel Grip
Reps
0
6
0
6
0
10
0
12
0
12
Tempo: 3-0-3 Rest: 60-90 Notes: Use cable machine
0
6
Weight 0Cable Pulldown - Wide Grip
Reps
0
6
0
10
0
12
0
0
0
0
Tempo: 3-0-3 Rest: 60-90 Notes: Use Cable Machine, Wide grip
0
6
Weight 0Pull Ups - Assisted, Parallel Grip
Reps
0
6
0
10
0
12
0
0
0
0
Tempo: 3-0-3 Rest: 60-90 Notes: Use assisted pull up machine
0
6
Weight 0Barbell/Cable Bicep Curl
Reps
0
6
0
10
0
12
0
12
0
0
Tempo: 3-0-3 Rest: 60-90 Notes: Use Barbell
0
6
Weight 0Dumbbell Bicep Curl - Prone onBench
Reps
0
6
0
10
0
12
0
12
0
0
Tempo: 3-0-3 Rest: 60-90 Notes: Incline on the bench
0
6
Weight 0Dumbbell Incline Bench Bicep Curl
Reps
0
6
0
10
0
12
0
12
0
0
Tempo: 3-0-3 Rest: 60-90 Notes: Sitting incline on bench
0
10
Weight 0Dumbbell Preacher Bicep Curl(rotation)
Reps
0
10
0
12
0
0
0
0
0
0
Tempo: 3-0-3 Rest: 60-90 Notes: Use bench as preacher curl,
incline
Seat Exercise Your Program Record Actual Performance
Exercises for 4/10/2009
0
6
Weight 0Romanian Deadlift
Reps
0
6
0
10
0
12
0
12
0
0
Tempo: 3-0-3 Rest: 60-120 Notes: Bend knees and keep back
straight
0
6
Weight 0Dynamic Bent Trail Leg Lunge
Reps
0
6
0
10
0
12
0
12
0
0
Tempo: 3-0-3 Rest: 60-120 Notes:
0
6
Weight 0Barbell Front Squat
Reps
0
6
0
10
0
12
0
12
0
0
Tempo: 3-0-3 Rest: 60-120 Notes:
0
10
Weight 0Machine - Total Glute
Reps
0
12
0
12
0
0
0
0
0
0
Tempo: 3-0-3 Rest: 60-90 Notes:0
6
Weight 0Lunge - with Twist (Medicine Ball)
Reps
0
6
0
10
0
12
0
12
0
0
Tempo: 3-0-3 Rest: 60-120 Notes:
0
10
Weight 10Back Hyperextension
Reps
9
12
9
12
0
0
0
0
0
0
Tempo: 3-0-3 Rest: 60-90 Notes:
Workout Schedule
BSDI Wellness Center
Thursday, March 26, 2009
Page 8 of 12
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8/14/2019 Month 1 Intense Workout Plan
9/12
Seat Exercise Your Program Record Actual Performance
Exercises for 4/10/2009
0
12
Weight 0Quadruped - Hip Extension
Reps
0
12
0
12
0
0
0
0
0
0
Tempo: 3-0-3 Rest: 60-90 Notes:
0
15
Weight 0Partner Diagonal Leg Throw
Reps
0
15
0
15
0
0
0
0
0
0
Tempo: 3-0-3 Rest: 60-90 Notes:
0
1
Weight 0Prone Plank - Kneeling, Elbows OnSB
Reps
0
1
0
1
0
1
0
1
0
0
Tempo: 30 Rest: 60 Notes: Hold for about 30 seconds each time,
not on knees
Seat Exercise Your Program Record Actual Performance
Exercises for 4/13/2009
0
6
Weight 0Barbell Incline Bench Press
Reps
0
6
0
6
0
10
0
12
0
12
Tempo: 3-0-3 Rest: 60-90 Notes: Start with heavier weight
0
6
Weight 0Barbell Bench Press
Reps
0
6
0
6
0
10
0
12
0
12
Tempo: 3-0-3 Rest: 60-90 Notes: Same as above
0
12
Weight 0Dumbbell Flye - 2 Arm on StabilityBall Reps
0
12
0
12
0
12
0
0
0
0
Tempo: 3-0-3 Rest: 60-90 Notes: Use the flat bench
0
6
Weight 0Dips
Reps
0
6
0
10
0
12
0
12
0
0
Tempo: 3-0-3 Rest: 60-90 Notes: Use dip machine
0
6
Weight 0Barbell Bench Press - Narrow Grip
Reps
0
6
0
10
0
10
0
12
0
0
Tempo: 3-0-3 Rest: 60-90 Notes: Use a close grip
0
6
Weight 0Barbell Pressup
Reps
0
6
0
10
0
12
0
12
0
0
Tempo: 3-0-3 Rest: 60-90 Notes: Barbell on flat bench
0
15
Weight 0Hanging Knee Lifts
Reps
0
15
0
15
0
0
0
0
0
0
Tempo: 3-0-3 Rest: Notes:
0
15
Weight 0Abdominal Oblique Curl - Supineon SB
Reps
0
15
0
15
0
0
0
0
0
0
Tempo: 3-0-3 Rest: Notes:0
15
Weight 0Machine Abdominal Curl
Reps
0
15
0
15
0
15
0
0
0
0
Tempo: 3-0-3 Rest: 60-90 Notes:
Workout Schedule
BSDI Wellness Center
Thursday, March 26, 2009
Page 9 of 12
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8/14/2019 Month 1 Intense Workout Plan
10/12
Seat Exercise Your Program Record Actual Performance
Exercises for 4/14/2009
0
6
Weight 0Barbell Back Squat
Reps
0
6
0
10
0
12
0
12
0
0
Tempo: 3-0-3 Rest: 60-90 Notes: Use Barbell
0
6
Weight 197Machine - Leg Press
Reps
197
6
174
10
150
12
150
12
0
0
Tempo: 3-0-3 Rest: 60-90 Notes:
0
6
Weight 0Walking Crane Lunge
Reps
0
6
0
10
0
12
0
12
0
0
Tempo: 3-0-3 Rest: 60-90 Notes:
0
10
Weight 0Machine Full Knee Extension
Reps
0
12
0
12
0
0
0
0
0
0
Tempo: Rest: Notes:
0
10
Weight 0Machine Full Knee Flexion (LegCurl)
Reps
0
12
0
12
0
0
0
0
0
0
Tempo: 3-0-3 Rest: 60-90 Notes:
0
10
Weight 0Standing Heel Raise withDumbbells
Reps
0
12
0
12
0
0
0
0
0
0
Tempo: Rest: Notes:
0
15
Weight 0Crunch - Obliques with LegsRaised
Reps
0
15
0
15
0
0
0
0
0
0
Tempo: 3-0-3 Rest: 60-90 Notes:
0
15
Weight 0Twist - Supine on SB with MedicineBall
Reps
0
15
0
15
0
0
0
0
0
0
Tempo: 3-0-3 Rest: 60-90 Notes:
0
15
Weight 0Abdominal Crunch - Incline On SB
Reps
0
15
0
15
0
0
0
0
0
0
Tempo: 3-0-3 Rest: 60-90 Notes:
Seat Exercise Your Program Record Actual Performance
Exercises for 4/15/2009
0
6
Weight 18Dumbbell Overhead Press
Reps
18
6
18
6
16
10
14
12
14
12
Tempo: 3-0-3 Rest: 60-90 Notes: Use Dumbells and Bench seated at
90 degrees
0
6
Weight 0Barbell Upright Row
Reps
0
6
0
10
0
12
0
12
0
0
Tempo: 3-0-3 Rest: 60-90 Notes:0
12
Weight 0Dumbbell Rear Shoulder Raise
Reps
0
12
0
12
0
0
0
0
0
0
Tempo: 3-0-3 Rest: 30-60 Notes: Use Dumbell, Bent-Over
0
12
Weight 0Dumbbell Front Raise - AlternatingArms
Reps
0
12
0
12
0
0
0
0
0
0
Tempo: 3-0-3 Rest: 60-90 Notes:
Workout Schedule
BSDI Wellness Center
Thursday, March 26, 2009
Page 10 of 12
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8/14/2019 Month 1 Intense Workout Plan
11/12
Seat Exercise Your Program Record Actual Performance
Exercises for 4/15/2009
0
10
Weight 0Standing Rope Pushdown
Reps
0
12
0
12
0
0
0
0
0
0
Tempo: 3-0-3 Rest: 60-90 Notes:
0
10
Weight 0Underhand Cable Tricep Extension
Reps
0
12
0
12
0
0
0
0
0
0
Tempo: 3-0-3 Rest: 60-90 Notes:
0
15
Weight 0Hanging Knee-Lift Crossovers
Reps
0
15
0
15
0
0
0
0
0
0
Tempo: 3-0-3 Rest: 60-90 Notes:
0
15
Weight 0Crunch - Raised Leg Criss-Cross
Reps
0
15
0
15
0
0
0
0
0
0
Tempo: 3-0-3 Rest: 60-90 Notes:
Seat Exercise Your Program Record Actual Performance
Exercises for 4/16/2009
0
6
Weight 0Dumbbell High Row - Two Arm
Reps
0
6
0
6
0
10
0
12
0
12
Tempo: 3-0-3 Rest: 60-90 Notes: Bent-Over using Dumbells
0
6
Weight 0Cable Row - Parallel Grip
Reps
0
6
0
6
0
10
0
12
0
12
Tempo: 3-0-3 Rest: 60-90 Notes: Use cable machine
0
6
Weight 0Cable Pulldown - Wide Grip
Reps
0
6
0
10
0
12
0
0
0
0
Tempo: 3-0-3 Rest: 60-90 Notes: Use Cable Machine, Wide grip
0
6
Weight 0Pull Ups - Assisted, Parallel Grip
Reps
0
6
0
10
0
12
0
0
0
0
Tempo: 3-0-3 Rest: 60-90 Notes: Use assisted pull up machine
0
6
Weight 0Barbell/Cable Bicep Curl
Reps
0
6
0
10
0
12
0
12
0
0
Tempo: 3-0-3 Rest: 60-90 Notes: Use Barbell
0
6
Weight 0Dumbbell Bicep Curl - Prone onBench
Reps
0
6
0
10
0
12
0
12
0
0
Tempo: 3-0-3 Rest: 60-90 Notes: Incline on the bench
0
6
Weight 0Dumbbell Incline Bench Bicep Curl
Reps
0
6
0
10
0
12
0
12
0
0
Tempo: 3-0-3 Rest: 60-90 Notes: Sitting incline on bench0
10
Weight 0Dumbbell Preacher Bicep Curl(rotation)
Reps
0
10
0
12
0
0
0
0
0
0
Tempo: 3-0-3 Rest: 60-90 Notes: Use bench as preacher curl,
incline
Workout Schedule
BSDI Wellness Center
Thursday, March 26, 2009
Page 11 of 12
-
8/14/2019 Month 1 Intense Workout Plan
12/12
Seat Exercise Your Program Record Actual Performance
Exercises for 4/17/2009
0
6
Weight 0Romanian Deadlift
Reps
0
6
0
10
0
12
0
12
0
0
Tempo: 3-0-3 Rest: 60-120 Notes: Bend knees and keep back
straight
0
6
Weight 0Dynamic Bent Trail Leg Lunge
Reps
0
6
0
10
0
12
0
12
0
0
Tempo: 3-0-3 Rest: 60-120 Notes:
0
6
Weight 0Barbell Front Squat
Reps
0
6
0
10
0
12
0
12
0
0
Tempo: 3-0-3 Rest: 60-120 Notes:
0
10
Weight 0Machine - Total Glute
Reps
0
12
0
12
0
0
0
0
0
0
Tempo: 3-0-3 Rest: 60-90 Notes:
0
6
Weight 0Lunge - with Twist (Medicine Ball)
Reps
0
6
0
10
0
12
0
12
0
0
Tempo: 3-0-3 Rest: 60-120 Notes:
0
10
Weight 10Back Hyperextension
Reps
9
12
9
12
0
0
0
0
0
0
Tempo: 3-0-3 Rest: 60-90 Notes:
0
12
Weight 0Quadruped - Hip Extension
Reps
0
12
0
12
0
0
0
0
0
0
Tempo: 3-0-3 Rest: 60-90 Notes:
0
15
Weight 0Partner Diagonal Leg Throw
Reps
0
15
0
15
0
0
0
0
0
0
Tempo: 3-0-3 Rest: 60-90 Notes:
0
1
Weight 0Prone Plank - Kneeling, Elbows OnSB
Reps
0
1
0
1
0
1
0
1
0
0
Tempo: 30 Rest: 60 Notes: Hold for about 30 seconds each time,
not on knees
Workout Schedule
BSDI Wellness Center
Thursday, March 26, 2009
Page 12 of 12
