Weekly Body Fat Measurements:

Skin Fold Measuring Sites	Measurement Results
Chest
Right Tricep
Right Bicep
Suprailiac
Lower Back
Subscapular
Stomach
Right Calf
Thigh

Sum of Measurements
Body Weight
((Sum of Measurements/Body Weight) x 27)= Your Body-Fat Percentage
Pounds of fat ((Body weight x Body Fat)/100)
LBM- Lean Body Mass (Body Weight-Lbs of fat)

Weekly Tape Measurements:

Body Measurements:	Measurement Results:
Weight
Body Fat Percentage
Chest Measurement
Waist Measurement
Hip Measurement
Right Bicep Measurement
Right Thigh Measurement
Right Calf Measurement

Day of the Week	Meal 1	Meal 2	Meal 3	Meal 4	Meal 5	Meal 6
Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday- Free Day

Workout #1	Warm-up Set- 15 Reps	Work Set- 15	Work Set- 15	Work Set- 15
Bench Press
Shoulder Press
Tricep Barbell Extensions
Decline Crunches
Use these spaces to write notes:

Workout #3	Warm-up Set- 15 Reps	Work Set- 15	Work Set- 15	Work Set- 15
Leg Press
Deadlift
Leg Extension
Calf Raise

Workout #5	Warm-up Set- 15 Reps	Work Set- 15	Work Set- 15	Work Set- 15
Bicep Barbell Curl
Upright Row
*Lat Pulldowns
Side Crunch

Note:

• *Reverse grip on lat pulldowns
• Use the stairclimber for your cardio exercise.
• Take a one minute rest between sets
• Workout #2 - 20 Minutes of Cardio Interval Training
• Workout #4 - 20 Minutes of Cardio Interval Training
• Workout #6 - 20 Minutes of Cardio Interval Training