Here is your "Sample Routine" routine.
Print out this form and take it with you when you exercise. Record your workout on it,hang onto it, then log into kqool.com when you are near a computer and record your workout online.


Date: __________________________

Comments: Please get through as many of these as you can. And remember to breathe properly during the abs exercises.

Exercise
What I Did
Comments/Instructions
Ab Machine Crunches.
2 sets of 25 reps at 85 pounds

___ sets of ___ reps at ___ pounds
Comments: Increase the resistance if needed.

Instructions: Adjust the seat so that your waist lines up with the pivot point of the machine. Sit in the seat with your upper body centered against the backrest and your feet behind the support pads. Movement: Exhale as you crunch your upper body down and then inhale as you slowly return back to the starting position while squeezing your abs, repeat as required on the other side.
Ab Machine Side Crunches.
2 sets of 25 reps at 75 pounds

___ sets of ___ reps at ___ pounds
Comments: No break between this one and the previous one please.

Instructions: Adjust the seat so that your waist lines up with the pivot point of the machine. Sit in the seat with your upper body centered against the backrest and your waist twisted to the right side. Tuck your feet underneath the seat. Movement: Exhale as you crunch your upper body down and then inhale as you slowly return back to the starting position. Remember to squeeze your abs, and repeat as required on the other side.
Decline Bench Press.
3 sets of 12 reps at 195 pounds

___ sets of ___ reps at ___ pounds
Instructions: Lie on your back on a decline bench with both feet flat on the floor. Grip the bar with your hands shoulder width apart, palms turned away from you. Lower the bar just above your chest. Movement: Exhale as you press the bar up to a straight-arm position. Inhale as you slowly lower the bar back down to a starting position. Repeat a required.
Lower Pulley Flies.
3 sets of 10 reps at 150 pounds

___ sets of ___ reps at ___ pounds
Instructions: Attach a handle to two lower pulleys and stand between them with your feet shoulder width apart. Grip the handles with your palms turned down. Movement: Exhale as you pull the handles up and together at chest level. Your arms should have just a slight bend in them. In hale as slowly return the handles back down to the starting position. Repeat as required.
DB Dead Lift.
3 sets of 12 reps at 130 pounds

___ sets of ___ reps at ___ pounds
Comments: If 130 seems like too much, try 140-120-130.

Instructions: Stand with your feet shoulder width apart and a slight bend in your knees. Grip a dumbbell in each hand with your arms straight down in front of you and palms turned towards your body. Bend your knees and hips so your hips are approximately knee level or parallel to the floor. Hold your head up and back straight. Movement: Exhale as you straighten your legs up to a standing position. Inhale as you slowly lower the weight back to the floor by bending your knees and hips, returning to the starting position. Repeat as required.
Barbell Step-ups.
2 sets of 20 reps at 100 pounds

___ sets of ___ reps at ___ pounds
Instructions: Stand with your feet shoulder width apart in front of a flat bench or step. Place a barbell across your shoulder and keep your back straight. Movement: Exhale as you take a large step onto the bench with your right foot. Pull your left foot onto the bench also, and stand with a slight bend in your knees. Inhale as you slowly return back down to the starting position. Repeat on other side as required.
Body Builders.
1 set of 25 reps

___ sets of ___ reps
Instructions: Stand with your feet shoulder width apart and a slight bend in your knees. Movement: Bend at your waist to place your palms shoulder width apart on the floor. In one motion extend your legs back to resume a push up position with your feet close together. In one motion open your legs and then return them back to the close position. Bend your elbows to complete a push up. In one motion pull your feet back into their original position, and straighten your legs back into a standing position. Repeat as required.
DB Wrist Curl.
3 sets of 12 reps at 110 pounds

___ sets of ___ reps at ___ pounds
Comments: Increase the resistence on the third set if you can.

Instructions: Kneel next to an exercise bench and place your right arm on the bench. Grip a dumbbell with your palm turned up, and hold the dumbbell over the edge of the flat bench. Allow your wrist to bend down as far as possible. Movement: Exhale while curling the dumbbell up as far as you can, moving only your wrist. Inhale as you slowly lower the dumbbell back down to the starting position. Repeat on other side as required.
Prone DB Curls.
3 sets of 12 reps at 90 pounds

___ sets of ___ reps at ___ pounds
Instructions: Lean your chest against the backrest of an incline bench with your feet flat on the floor. Grip a dumbbell in each hand with your palms turned up, and allow your arms to hand down in front of you. Movement: Exhale as you curl the dumbbells up towards your shoulders. Inhale as you slowly return the weight back down to he starting position. Repeat as required.
Exercise 9.



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Exercise 10.



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Exercise 11.



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Exercise 12.



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Exercise 13.



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Exercise 14.



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Exercise 15.



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Exercise 16.



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Exercise 17.



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Exercise 18.



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