This is only an example of an Weight Training Log Entry for the Bench Press Exercise for one session, once you become a client, you will receive a Art Worx Fitness Log booklet.

Each concentric movement (performing the exercise) uses a two second count, always exhale.
Each eccentric movement (return to starting position) uses a four second count, always inhale.

Exercise

Set #3

Pectoralis / Chest

Reps: 20

Reps: 25

Start at the Repetition Max Weight then decrease in weight 5 lbs & the increase exercise repetitions by 5. This method enhances muscular endurance and redevelops muscle mass
Stretch the Upper body ( arm, chest, shoulders ) in between Upper body weight training sets,
Perform a Lower body exercise while the Upper body get it's needed rest. This method can ensure that the clients full potential can be exerted during each Upper / Lower body weight training repetition
Stretch the Lower body ( thighs, hamstrings, calves ) in between Lower body weight training sets
After Weight Training, 20-40 minutes of Cardiovascular Exercise (i.e. Cardio Body Sculpting, Cardio Kickboxing, ect.) is needed to improve stamina and to maintain endurance
After Cardiovascular Exercise 5-10 minutes of Cool Down Stretching is needed to reduce muscle soreness & to reduce the risk of injuries. Perform the Upper / Lower Body Stretches that were done in between Weight Training sets

If you have any questions or comments feel free to e-mail me by clicking the image below.