BAM WORKOUT PLUS ACTIVITY TRACKER

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This free workout routine can be a part of your online exercise program. View each workout exercise in the workout program example below.

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Created By:

bam2013 on June 04, 2013

Users:

1 (Find someone using this workout plan)

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Workout Category:

Strength & Cardio Combined

Workout Type:

General Fitness

Experience Level:

Beginner

Target Gender:

Women

Body Parts:

Abs, Back, Chest, Shoulders, Triceps, Thighs

Description

A fitness instructor told me I should be tracking all of my activity to see how many calories I burn each day, but I'm still not planning to track "at rest" activities like working at my desk, watching tv, eating, sleeping, etc. I have modified my regular workout and added some of my daily activities and exercise that is non-routine. Hopefully I can make this work in the Workout Tracker *fingers crossed*

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Abs
Crunches	-	100	0
Back
Wide-Grip Front Pulldowns	10 lbs.	30	0
Chest
Machine Chest Press	10 lbs.	30	0
Shoulders
Machine Shoulder Press	10 lbs.	30	0
Triceps
Machine Triceps Extensions	10 lbs.	30	0
Thighs
Seated Machine Leg Press	30 lbs.	20	0
Seated Leg Curls	30 lbs.	20	0
Glute Machine Press	30 lbs.	20	0
Abs
Side Crunches	-	100	0

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Treadmill Walk: Incline 0%	0.000 miles	0	-
	0.000 miles	0	-
Yard Work	0.000 miles	0	-
Sex - Intercourse	0.000 miles	0	-
Cleaning House	0.000 miles	0	-
Taking the stairs!	0.000 miles	0	-
Grocey shopping	0.000 miles	0	-
Washing Dishes	0.000 miles	0	-
Washing the car	0.000 miles	0	-
Brisk Walk	0.000 miles	0	-
Recumbent Stationary Bike	0.000 miles	0	-
Easy Ride	0.000 miles	0	-
Brisk Ride	0.000 miles	0	-

Day 2

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Abs
Crunches	-	100	30
Back
Wide-Grip Front Pulldowns	60 lbs.	30	60
Chest
Machine Chest Press	110 lbs.	30	60
Shoulders
Machine Shoulder Press	110 lbs.	30	60
Triceps
Machine Triceps Extensions	65 lbs.	30	60
Thighs
Seated Machine Leg Press	50 lbs.	20	60
Seated Leg Curls	30 lbs.	20	60
Glute Machine Press	30 lbs.	20	60
Abs
Crunches	-	100	30
Back
Wide-Grip Front Pulldowns	55 lbs.	30	60
Chest
Machine Chest Press	100 lbs.	30	60
Shoulders
Machine Shoulder Press	110 lbs.	30	60
Triceps
Machine Triceps Extensions	60 lbs.	30	60
Thighs
Seated Machine Leg Press	50 lbs.	20	60
Seated Leg Curls	25 lbs.	20	60
Glute Machine Press	25 lbs.	20	60
Abs
Crunches	-	100	30
Back
Wide-Grip Front Pulldowns	55 lbs.	30	60
Chest
Machine Chest Press	100 lbs.	30	60
Shoulders
Machine Shoulder Press	100 lbs.	30	60
Triceps
Machine Triceps Extensions	55 lbs.	30	60
Thighs
Seated Machine Leg Press	50 lbs.	20	60
Seated Leg Curls	25 lbs.	20	60
Glute Machine Press	25 lbs.	20	60

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Recumbent Stationary Bike	3.500 miles	0	-
	0.000 miles	0	-
Treadmill Walk: Incline 0%	1.200 miles	0	-
	0.000 miles	0	-
Recumbent Stationary Bike	3.500 miles	0	-
	0.000 miles	0	-
Treadmill Walk: Incline 0%	1.200 miles	0	-
	1.200 miles	0	-
Recumbent Stationary Bike	3.500 miles	0	-
	0.000 miles	0	-
Treadmill Walk: Incline 0%	1.200 miles	0	-
	0.000 miles	0	-

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BAM WORKOUT PLUS ACTIVITY TRACKER

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