Fillable Printable Free Gym Workout Plan
Fillable Printable Free Gym Workout Plan
Free Gym Workout Plan
WEIGHT - BLOOD SUGAR LEVEL
Day Date Weight AM BSL PM BSL
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TREADMILL WORKOUT
Day Date Start Pulse MPH Incline Time Distance End Pulse Calories Burned
MONDAY
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SUNDAY
Floor Exercises
Day Date Jumping Jacks Push-ups Sit-ups Crunches Planks Reverse Planks L. Side Planks R. Side Planks
MONDAY
TUESDAY
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Total Gym Exercises
Month of:
q Kneeling Single-Arm Chest Fly q Chest Press q Crossover Chest Fly q Decline Chest Fly q Decline Chest Press
q Arm Pullover q Incline Chest Fly q Incline Chest Press q Chest Fly q Parallel Grip Chest Press q Reverse Grip Chest Press
q Decline Push Up q Reverse Grip Decline Chest Press q Reverse Grip Incline Chest Press q Single Arm Chest Fly q Single Arm Chest Press q Wide Chest Press
q Cable Abdominal Crunch q Cross-body Pull Over Crunch q Incline Sit-Up q Kneeling Torso Twist q Lying Knee Raise
q Abdominal Crunch q Prone Jack Knife q Pullover Crunch q Reverse Crunch q Seated Torso Twist q Single Leg Lying Leg Lift
q Lying Leg Lift q Single Leg Prone Jack Knife q Trunk Side Bend
q Cross Cable Reverse Fly q Cross Body Shoulder Raises q External Shoulder Rotation q Front Deltiod Raises q Inward Shoulder Rotation
q Kneeling Lateral Shoulder Press q Kneeling Reverse Fly q Lateral Shoulder Press q Lateral Shoulder Raise q Military Press q Outward Shoulder Rotation
q Behind Neck Military Press q Rear Deltoid Pull q Rear Deltoid Raises q Reverse Fly q Shoulder Abduction q Shoulder Shrug
q Supine Cross-Body Shoulder Raises q Swimmer q Upright Row q Prone Reverse Fly
q Kneeling Reverse Tricep Kickback q Kneeling Tricep Kickback q Lateral Tricep Extension q Overhead Tricep Press q Tricep Dip
q Reverse Grip Overhead Tricep Press q Reverse Grip Tricep Pressdown q Tricep Pressdown q Close Grip Chest Press
q Incline Biceps Curl q Kneeling Biceps Curl q Kneeling Lateral Biceps Curl q Lateral Biceps Curl q Preacher Curl
q Kneeling Reverse Biceps Curl q Preacher Reverse Curl q Prone Biceps Curl q Reverse Forearm Curl q Seated Biceps Curl q Supine Biceps Curl
q Preacher Concentration Curl q Seated Reverse Biceps Curl q Supine Concentration Curl q Supine Reverse Biceps Curl q Seated Concentration Curl q Forearm Curl
q High Lat Row q Kneeling Lat Row q Lat Fly q Lat Pull-Down q Lat Row
q Low Back Extension q Low Crossover Lat Row q Parallel Grip Lat Row q Parallel Grip Lat Pull-Down q Reverse Grip Lat Row q Pull Up
q Parallel Grip Kneeling Lat Row q Reverse Grip Kneeling Lat Row q Reverse Grip Lat Pull-Down q Reverse Grip Pull Up q Single Arm Lat Row q Single Arm Pull Up
q Surfer Lat Pull q High Crossover Lat Row
q Calf Raise q Cardio Pull q Decline Lunge q Hamstring Curl q Hip Abduction
q Hip Adduction q Hip Extension q Incline Lunge q Lateral Lunge q Leg Extension q Leg Thrust
q Lying Hip Adduction q Plyometric Split Squat q Plyometric Squat q Rowing Machine q Single Leg Calf Raise q Single Leg Side Squat
q Skiing q Split Squat q Sprint Squat q Squat q Standing Split Squat q Toes In Squat
q Toes Out Squat q Buns-Up Leg Press
LEGS
BACK
BICEPS
TRICEPS
SHOULDERS
ABDOMINALS
CHEST
Total Gym Workout
Day Date Chest Abdominals Shoulders Triceps Biceps Back Legs Core
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MONDAY
TUESDAY
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