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W/C: 06/09/09

Date: 06/09/09

Exercise Set 1 (Reps/Weights)


Set 2 (Reps/Weight)
Set 3 (Reps/Weights)

Find BMI N/A N/A


Waist to hip ratio N/A N/A
Two min press up test N/A N/A
Two min sit up test N/A N/A
2.4km (1.5m) run test N/A N/A
Sit and reach test N/A N/A

Date: 07/09/09

Exercise Set 1 (Reps/Weights)


Set 2 (Reps/Weight)
Set 3 (Reps/Weights)

30 secs plank I I I
10 secs bridges I I I
10 twist sit-up I I I
10 dorsal raise I I I
10 forward lunge I I I
10 standard squat I I I

Date: 09/09/09

Exercise Set 1 (Reps/Weights)


Set 2 (Reps/Weight)
Set 3 (Reps/Weights)

Jog 5min out of 10 min walk N/A N/A


10 min cool down and stretch N/A N/A
Incline Bench Press I I I
Bench Press I I I
Shoulder Press I I I
Standing Flies I I I

Date: 11/09/09

Exercise Set 1 (Reps/Weights)


Set 2 (Reps/Weight)
Set 3 (Reps/Weights)

10 press-up I I N/A
14 sit-up I I N/A
Bisep Curl I I I
Lat Raise I I I
Close Lat Raise I I I
Lat Pull down I I I
Set 4 (Reps/Weights)

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Set 4 (Reps/Weights)

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Set 4 (Reps/Weights)

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Set 4 (Reps/Weights)

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