Get In Shape Challenge Exercise For Begineers Low Workout #33            Workout date ________________

Shoulders and Arms # of Sets and Repetitions Back #1 # of Sets and Repetitions NOTES
DB Curl _____1 X_____ Lying Good Morning _____________
DB Press _____________ Double Arm Lat Pulldown _____________
Side Raise _____________ Single Arm Pullback _____________
Front Raise _____________ Double Arm Pullback _____________
2-Arm Pushdown _____________ Single Arm Angle Front Pull _____________
1-Arm Pushdown _____________ Double Arm Angle Front Pull _____________
Reg BB Curl _____________
Reverse BB Curl _____________
French Press _____________
1-Arm Kickback _____________
Waist and Abs # of Sets and Repetitions Back #2 # of Sets and Repetitions
Side Bend _____2 X_____ Close Grip Pulldown _____________
Side Twist _____________ 1/4 Grip Pullback _____________
1/4 Crunch _____________ Stiff Arm Pulldown _____________
1/4 Good Morning _____________
1/4 Leg Ups _____________
Side Crunch _____________
1/4 Leg Raise _____________
1/2 Good Morning _____________
Knee Up _____________
1 Good Morning _____________
Legs # of Sets and Repetitions Chest # of Sets and Repetitions
Front Raises _____________ Palm Press _____________
Side Leg Raises _____________ Standing Chest Out _____________
Fire-Hydrant _____________ Lying Press _____________
1/4 Wide Squat _____________ Sitting Press _____________
1/4 Front Lunge _____________ Lying Arm Pullover _____________
1/4 Side Lunge _____________ Chest Crossover _____________
Stand Calf _____________
Leg Out _____________
Leg Down _____________
2-Leg Up _____________
1/2 Front Lunge _____________
1/2 Side Lunge _____________
Lying Leg Kick _____________
1/2 Wide Squat _____________
Wide Squat _____________

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