Documentos de Académico
Documentos de Profesional
Documentos de Cultura
24-Feb-2014 24-May-2014
Link: Measurements
Wednesday
26-Feb 5-Mar 12-Mar 19-Mar 26-Mar 2-Apr 9-Apr 16-Apr 23-Apr 30-Apr 7-May 14-May 21-May 3 10 17 24 31 38 45 52 59 66 73 80 87
Thursday
27-Feb 6-Mar 13-Mar 20-Mar 27-Mar 3-Apr 10-Apr 17-Apr 24-Apr 1-May 8-May 15-May 22-May 4 11 18 25 32 39 46 53 60 67 74 81 88
Friday
28-Feb 7-Mar 14-Mar 21-Mar 28-Mar 4-Apr 11-Apr 18-Apr 25-Apr 2-May 9-May 16-May 23-May 5 12 19 26 33 40 47 54 61 68 75 82 89
Saturday
1-Mar 8-Mar 15-Mar 22-Mar 29-Mar 5-Apr 12-Apr 19-Apr 26-Apr 3-May 10-May 17-May 24-May 6 13 20 27 34 41 48 55 62 69 76 83 90
Sunday
2-Mar 9-Mar 16-Mar 23-Mar 30-Mar 6-Apr 13-Apr 20-Apr 27-Apr 4-May 11-May 18-May 7 14 21 28 35 42 49 56 63 70 77 84
BLOCK 1
24-Feb 3-Mar 10-Mar 17-Mar 24-Mar 31-Mar 7-Apr 14-Apr 21-Apr 28-Apr 5-May 12-May 19-May
BUILD
BLOCK 2
BULK
BLOCK 3
BEAST
REST WEEK
Instructions: To begin using this sheet, follow these instructions 1) Start by entering the date that you plan on starting BODY BEAST in the box that says Day 01: above > The rest of the calendar will be automatically filled in for you. > The sheet will now customize the Day of the Week based on the start date. This way, if you start on Saturday w/ Day 1, the sheet will show SATURDAY as the Day of the Week. > The number of the day that you are on also is reflected on the calendar 2) PUSH PLAY!!! And begin recording your progress. > If you want to make a note on a particular exercise, just add a comment to the cell. (See Microsoft's Help feature if you don't know how. It's easy. Just right-click the cell and select "Insert Comment" 3) When you have completed a workout, click the name of the workout. > You will be taken to the "Workouts" sheet. 4) Once you have completed your workout, place an X in the COMPLETED >>>>>>>> cell that coincides with your workout day. > Placing an "X" in the COMPLETED >>>>>>> row will automatically update your progess on the "Full Routine" Sheet 5) Click the link at the bottom of the "Workouts" sheet to take you back to the "Full Routine" sheet. > You'll notice now that Day "1" turns in to an X you have officially X'd your workout for the day! 6) Go get a Recovery Drink!!! 7) Repeat the above steps each day until Day 90.
Milestone
Day 1
24-Feb
Day 90
24-May
Measurements
Body Fat Weight Chest Waist Hips Right Thigh Left Thigh Right Arm Left Arm
http://www.CoachWoot.com RESULTS@CoachWoot.com
REPS
Day 1 Weight
REPS
15 12 8 8 15 15 12 12 8 8 8 15 15 15 12 12 12 8 8 8 15 12 8 8 15 15 12 12 8 8 8 8 8
Day 7 Weight
REPS
15 12 8 8 15 15 12 12 8 8 8 15 15 15 12 12 12 8 8 8 15 12 8 8 15 15 12 12 8 8 8 8 8
Day 12 Weight
REPS
15 12 8 8 15 15 12 12 8 8 8 15 15 15 12 12 12 8 8 8 15 12 8 8 15 15 12 12 8 8 8 8 8
Day 17 Weight
REPS
15 12 8 8 15 15 12 12 8 8 8 15 15 15 12 12 12 8 8 8 15 12 8 8 15 15 12 12 8 8 8 8 8
Day 64 Weight
REPS
15 12 8 8 15 15 12 12 8 8 8 15 15 15 12 12 12 8 8 8 15 12 8 8 15 15 12 12 8 8 8 8 8
Day 78 Weight
Completed >>>>>>>>>
[Click here to go back to the Main Calendar Page]
Day 1
Day 7
Day 12
Day 17
Day 64
Day 78
Comments >>>>>>>>>
Completed >>>>>>>>>
[Click here to go back to the Main Calendar Page]
Day 2
Day 8
Day 13
Day 18
Day 72
Comments >>>>>>>>>
Day 3
REPS Weight
15 12 8 8 15 10 12 10 8 8 10 15 15 15 15 12 12 12 12 8 8 8 8
Day 9
REPS Weight
Day 14
REPS
15 12 8 8 15 10 12 10 8 8 10 15 15 15 15 12 12 12 12 8 8 8 8
Day 19
REPS
15 12 8 8 15 10 12 10 8 8 10 15 15 15 15 12 12 12 12 8 8 8 8
Day 66
REPS
15 12 8 8 15 10 12 10 8 8 10 15 15 15 15 12 12 12 12 8 8 8 8
Day 82
REPS
15 12 8 8 15 10 12 10 8 8 10 15 15 15 15 12 12 12 12 8 8 8 8
Weight
Weight
Weight
Weight
Completed >>>>>>>>>
[Click here to go back to the Main Calendar Page]
Day 3
Day 9
Day 14
Day 19
Day 66
Day 82
Comments >>>>>>>>>
Day 4
REPS Weight
Day 10
REPS
15 12 8 8 15 15 12 12 8 8 8 15 15 15 12 12 12 8 8 8 15 15 12 12 8 8 8 12 15 8 15
Day 15
REPS
15 12 8 8 15 15 12 12 8 8 8 15 15 15 12 12 12 8 8 8 15 15 12 12 8 8 8 12 15 8 15
Day 20
REPS
15 12 8 8 15 15 12 12 8 8 8 15 15 15 12 12 12 8 8 8 15 15 12 12 8 8 8 12 15 8 15
Day 70
REPS
15 12 8 8 15 15 12 12 8 8 8 15 15 15 12 12 12 8 8 8 15 15 12 12 8 8 8 12 15 8 15
Weight
Weight
Weight
Weight
Completed >>>>>>>>>
[Click here to go back to the Main Calendar Page]
Day 4
Day 10
Day 15
Day 20
Day 70
Comments >>>>>>>>>
REPS
15 15 12 12 8 8 8 5 5 5 5 5 15 12 8 8 12 15 15 12 8 15 10 12
Day 22 Weight
REPS
15 15 12 12 8 8 8 5 5 5 5 5 15 12 8 8 12 15 15 12 8 15 10 12
Day 28 Weight
REPS
15 15 12 12 8 8 8 5 5 5 5 5 15 12 8 8 12 15 15 12 8 15 10 12
Day 34 Weight
REPS
15 15 12 12 8 8 8 5 5 5 5 5 15 12 8 8 12 15 15 12 8 15 10 12
Day 40 Weight
REPS
15 15 12 12 8 8 8 5 5 5 5 5 15 12 8 8 12 15 15 12 8 15 10 12
Day 46 Weight
REPS
15 15 12 12 8 8 8 5 5 5 5 5 15 12 8 8 12 15 15 12 8 15 10 12
Day 52 Weight
REPS
15 15 12 12 8 8 8 5 5 5 5 5 15 12 8 8 12 15 15 12 8 15 10 12
Day 58 Weight
REPS
15 15 12 12 8 8 8 5 5 5 5 5 15 12 8 8 12 15 15 12 8 15 10 12
Day 71 Weight
Completed >>>>>>>>>
[Click here to go back to the Main Calendar Page]
Day 22
Day 28
Day 34
Day 40
Day 46
Day 52
Day 58
Day 71
Comments >>>>>>>>>
REPS
15 10 12 10 8 8 10 15 12 8 8 12 15 5 5 5 5 5 5 5 5 5 5 15 12 8 8 15
Day 24 Weight
REPS
15 10 12 10 8 8 10 15 12 8 8 12 15 5 5 5 5 5 5 5 5 5 5 15 12 8 8 15
Day 30 Weight
REPS
15 10 12 10 8 8 10 15 12 8 8 12 15 5 5 5 5 5 5 5 5 5 5 15 12 8 8 15
Day 36 Weight
REPS
15 10 12 10 8 8 10 15 12 8 8 12 15 5 5 5 5 5 5 5 5 5 5 15 12 8 8 15
Day 42 Weight
REPS
15 10 12 10 8 8 10 15 12 8 8 12 15 5 5 5 5 5 5 5 5 5 5 15 12 8 8 15
Day 48 Weight
REPS
15 10 12 10 8 8 10 15 12 8 8 12 15 5 5 5 5 5 5 5 5 5 5 15 12 8 8 15
Day 54 Weight
REPS
15 10 12 10 8 8 10 15 12 8 8 12 15 5 5 5 5 5 5 5 5 5 5 15 12 8 8 15
Day 60 Weight
REPS
15 10 12 10 8 8 10 15 12 8 8 12 15 5 5 5 5 5 5 5 5 5 5 15 12 8 8 15
Day 75 Weight
Completed >>>>>>>>>
[Click here to go back to the Main Calendar Page]
Day 24
Day 30
Day 36
Day 42
Day 48
Day 54
Day 60
Day 75
Comments >>>>>>>>>
Day 23
REPS
12 12 10 10 8 8 15 12 8 8 12 15 5 5 5 5 5 15 15 12 12 8 8 8 8 12 12 15 15 15 10 12 10 8
Day 29
REPS
12 12 10 10 8 8 15 12 8 8 12 15 5 5 5 5 5 15 15 12 12 8 8 8 8 12 12 15 15 15 10 12 10 8 8 10 50
Day 35
REPS
12 12 10 10 8 8 15 12 8 8 12 15 5 5 5 5 5 15 15 12 12 8 8 8 8 12 12 15 15 15 10 12 10 8 8 10 50
Day 41
REPS
12 12 10 10 8 8 15 12 8 8 12 15 5 5 5 5 5 15 15 12 12 8 8 8 8 12 12 15 15 15 10 12 10 8 8 10 50
Day 47
REPS
12 12 10 10 8 8 15 12 8 8 12 15 5 5 5 5 5 15 15 12 12 8 8 8 8 12 12 15 15 15 10 12 10 8 8 10 50
Day 53
REPS
12 12 10 10 8 8 15 12 8 8 12 15 5 5 5 5 5 15 15 12 12 8 8 8 8 12 12 15 15 15 10 12 10 8 8 10 50
Day 59
REPS
12 12 10 10 8 8 15 12 8 8 12 15 5 5 5 5 5 15 15 12 12 8 8 8 8 12 12 15 15 15 10 12 10 8 8 10 50
Day 65
REPS
12 12 10 10 8 8 15 12 8 8 12 15 5 5 5 5 5 15 15 12 12 8 8 8 8 12 12 15 15 15 10 12 10 8 8 10 50
Day 79
REPS
12 12 10 10 8 8 15 12 8 8 12 15 5 5 5 5 5 15 15 12 12 8 8 8 8 12 12 15 15 15 10 12 10 8 8 10 50
Weight
Weight
Weight
Weight
Weight
Weight
Weight
Weight
Weight
Stiff Leg Deadlift (Drop Set) 8 Alt. Side Squat Superset - Round 1 - Calf Raise Beast Abs Superset - Round 2 - Calf Raise Beast Abs 50 10 50
50
50
50
50
50
50
50
50
Completed >>>>>>>>>
[Click here to go back to the Main Calendar Page]
Day 23
Day 29
Day 35
Day 41
Day 47
Day 53
Day 59
Day 65
Day 79
Comments >>>>>>>>>
REPS
15 15 12 12 8 8 8 15 12 8 8 12 15 15 10 12 10 8 10 15 12 8 8 12 15 10
Day 26 Weight
REPS
15 15 12 12 8 8 8 15 12 8 8 12 15 15 10 12 10 8 10 15 12 8 8 12 15 10
Day 32 Weight
REPS
15 15 12 12 8 8 8 15 12 8 8 12 15 15 10 12 10 8 10 15 12 8 8 12 15 10
Day 38 Weight
REPS
15 15 12 12 8 8 8 15 12 8 8 12 15 15 10 12 10 8 10 15 12 8 8 12 15 10
Day 44 Weight
REPS
15 15 12 12 8 8 8 15 12 8 8 12 15 15 10 12 10 8 10 15 12 8 8 12 15 10
Day 50 Weight
REPS
15 15 12 12 8 8 8 15 12 8 8 12 15 15 10 12 10 8 10 15 12 8 8 12 15 10
Day 56 Weight
REPS
15 15 12 12 8 8 8 15 12 8 8 12 15 15 10 12 10 8 10 15 12 8 8 12 15 10
Day 62 Weight
REPS
15 15 12 12 8 8 8 15 12 8 8 12 15 15 10 12 10 8 10 15 12 8 8 12 15 10
Day 83 Weight
Completed >>>>>>>>>
[Click here to go back to the Main Calendar Page]
Day 26
Day 32
Day 38
Day 44
Day 50
Day 56
Day 62
Day 83
Comments >>>>>>>>>
Day 25
REPS
15 12 8 8 12 15 15 12 8 8 5 5 5 5 5 15 12 8 8 15 15 12 12 8 8 8 8 12 12 15 15 15 15 12 12 8 8 8 8 12 12 15 15 30
Day 31
REPS
15 12 8 8 12 15 15 12 8 8 5 5 5 5 5 15 12 8 8 15 15 12 12 8 8 8 8 12 12 15 15 15 15 12 12 8 8 8 8 12 12 15 15 30
Day 37
REPS
15 12 8 8 12 15 15 12 8 8 5 5 5 5 5 15 12 8 8 15 15 12 12 8 8 8 8 12 12 15 15 15 15 12 12 8 8 8 8 12 12 15 15 30
Day 43
REPS
15 12 8 8 12 15 15 12 8 8 5 5 5 5 5 15 12 8 8 15 15 12 12 8 8 8 8 12 12 15 15 15 15 12 12 8 8 8 8 12 12 15 15 30
Day 49
REPS
15 12 8 8 12 15 15 12 8 8 5 5 5 5 5 15 12 8 8 15 15 12 12 8 8 8 8 12 12 15 15 15 15 12 12 8 8 8 8 12 12 15 15 30
Day 55
REPS
15 12 8 8 12 15 15 12 8 8 5 5 5 5 5 15 12 8 8 15 15 12 12 8 8 8 8 12 12 15 15 15 15 12 12 8 8 8 8 12 12 15 15 30
Day 61
REPS
15 12 8 8 12 15 15 12 8 8 5 5 5 5 5 15 12 8 8 15 15 12 12 8 8 8 8 12 12 15 15 15 15 12 12 8 8 8 8 12 12 15 15 30
Day 69
REPS
15 12 8 8 12 15 15 12 8 8 5 5 5 5 5 15 12 8 8 15 15 12 12 8 8 8 8 12 12 15 15 15 15 12 12 8 8 8 8 12 12 15 15 30
Day 76
REPS
15 12 8 8 12 15 15 12 8 8 5 5 5 5 5 15 12 8 8 15 15 12 12 8 8 8 8 12 12 15 15 15 15 12 12 8 8 8 8 12 12 15 15 30
Weight
Weight
Weight
Weight
Weight
Weight
Weight
Weight
Weight
Completed >>>>>>>>>
[Click here to go back to the Main Calendar Page]
Day 25
Day 31
Day 37
Day 43
Day 49
Day 55
Day 61
Day 69
Day 76
Comments >>>>>>>>>
Day 5
BLOCK 2: BULK
Completed >>>>>>
BLOCK 3: BEAST
Rest Beast: Cardio Beast: Abs Completed >>>>>>
REST WEEK
Completed >>>>>>
Comments >>>>>>