ASCE Body For Life Spreadsheet

Official Body-for -LIFE Weight-Training Plan
Weight train intensely, three times per week on alternating days with aerobic exercise three times per week. Make sure to hit your "high points" during your workout.
Alternate training the major muscles of the upper and lower body. Perform two exercises for each major muscle group of the upper body. Select one exercise and conduct five sets with it, starting with a set of 12 reps, then increasing the weight and doing 10 reps, adding more weight and doing 8 reps, adding more weight for 6 reps. Then reduce the weight and do 12 reps. Immediately perform another set of 12 reps for that muscle group using the second selected exercise. For each muscle group, rest for one minute between the first four sets. Then complete the final two sets with no rest in between, wait two minutes before moving on to your next muscle group, complete this pattern five times for the upper body training experience and four times for the lower body training experience. Always plan your training before hand. Record all your weightlifting exercised in a journal indicating the exercise selected and weight lifted.
Cardio workouts are indispensable to an effective training program and general good health. By definition, cardio workouts can be any exercisejogging, running, biking, swimming, elliptical machine, stairs, even jumping ropethat raises and maintains your heart rate over a predetermined amount of time. By doing so, you strengthen your heart and lungs and lower your resting heart rate, which means that over time the same effort that produced a 10minute mile will produce a 9-minute mile. Cardio workouts burn fat. And cardio fitness is what gives you endurance and the ability to persist in sports and in life.
The Benefits of Cardio

Increases metabolic rate Increases growth hormone secretion Reduces stress levels Increases blood flow to the brain increasing alertness Improve cholesterol levels Improves digestion Boosts immune-system function
20-Minute Aerobics Solution The Official Body-for -LIFE Cardio Plan
1. Warm up the first 2 minutes at Intensity Level 5 2. Minutes 2-3 move from Intensity Level 5 to 6 3. Minutes 2-6, 6-10 and 10-14 work your way from Intensity Level 6 to Level 9, maintain for one minute. 4. Minutes 15-19 work your way from Intensity Level 6 to Level 10 (High Point at Level 10), maintain for one minute. 5. Minute 20 cool down to Intensity Level 5 for one minute. Alternate weight-training and cardio workouts for six consecutive days and rest on the seventh day.
maintain for one minute.
Upper Body Chest
Lower Body Hamstrings
Choose Exercise from List Choose Exercise from List Barbell Bench Presses Dumbbell Lunges Barbell Incline Presses Straight-Leg Deadlifts Dumbbell Bench Presses Lying Leg Curls Repetitions: x12, 10, x8, x6, Dumbbell Incline Presses x12, x12 Dumbbell Flyes Cable Crossovers Quadriceps Repetitions: x12, 10, x8, x6, x12, x12 Choose Exercise from List Barbell Squats Leg Presses Back Choose Exercise from List Leg Extensions Repetitions: x12, 10, x8, x6, Pull-Ups x12, x12 Wide-Grip Lat Pulldowns One-Arm Dumbbell Rows Calves Seated Cable Rows Back Extensions Straight Arm Pulldowns Repetitions: x12, 10, x8, x6, x12, x12 Choose Exercise from List Seated Calf Raises Standing Heel Raises Repetitions: x12, 10, x8, x6, x12, x12
Shoulders
Choose Exercise from List Seated Dumbbell Presses Front Raises Lateral Raises Reverse Flyes Upright Cable Rows Upright Barbell Rows Repetitions: x12, 10, x8, x6, x12, x12
Abs
Choose Exercise from List Floor Crunches Oblique Floor Crunches Decline Crunches Decline Oblique Hanging Knee Raises Reverse Crunches Cable Crunches Cable Oblique Crunches Repetitions: x12, 10, x8, x6, x12, x12
Biceps
Choose Exercise from List Alternate Dumbbell Curls Barbell Curls Preacher Curls Concentration Curls Cable Curls Hammer Curls
Repetitions: x12, 10, x8, x6, x12, x12
Triceps
Choose Exercise from List Seated Triceps Presses Lying Triceps Presses Triceps Kickbacks Triceps Pushdowns Cable Extensions Bench Dips Repetitions: x12, 10, x8, x6, x12, x12
Monday Week 1
Day 1 Upper Body Weight Training Day 8 Lower Body Weight Training Day 15 Upper Body Weight Training Day 22 Lower Body Weight Training Day 29 Upper Body Weight Training Day 36 Lower Body Weight Training Day 43 Upper Body Weight Training Day 50 Lower Body Weight Training Day 57 Upper Body Weight Training Day 64 Lower Body Weight Training Day 71 Upper Body Weight Training Day 78 Lower Body Weight Training
Week 2
Week 3
Week 4
Week 5
Week 6
Week 7
Week 8
Week 9
Week 10
Week 11
Week 12
Day 2 20 Minute Aerobics Solution Day 9 20 Minute Aerobics Solution Day 16 20 Minute Aerobics Solution Day 23 20 Minute Aerobics Solution Day 30 20 Minute Aerobics Solution Day 37 20 Minute Aerobics Solution Day 44 20 Minute Aerobics Solution Day 51 20 Minute Aerobics Solution Day 58 20 Minute Aerobics Solution Day 65 20 Minute Aerobics Solution Day 72 20 Minute Aerobics Solution Day 79 20 Minute Aerobics Solution
Tuesday
Wednesday
Day 3 Lower Body Weight Training Day 10 Upper Body Weight Training Day 17 Lower Body Weight Training Day 24 Upper Body Weight Training Day 31 Lower Body Weight Training Day 38 Upper Body Weight Training Day 45 Lower Body Weight Training Day 52 Upper Body Weight Training Day 59 Lower Body Weight Training Day 66 Upper Body Weight Training Day 73 Lower Body Weight Training Day 80 Upper Body Weight Training
Thursday
Friday
Day 5 Upper Body Weight Training Day 12 Lower Body Weight Training Day 19 Upper Body Weight Training Day 26 Lower Body Weight Training Day 33 Upper Body Weight Training Day 40 Lower Body Weight Training Day 47 Upper Body Weight Training Day 54 Lower Body Weight Training Day 61 Upper Body Weight Training Day 68 Lower Body Weight Training Day 75 Upper Body Weight Training Day 82 Lower Body Weight Training
Saturday
Sunday
Day 7 Free Day Day 14 Free Day Day 21 Free Day Day 28 Free Day Day 35 Free Day Day 42 Free Day Day 49 Free Day Day 56 Free Day Day 63 Free Day Day 70 Free Day Day 77 Free Day Day 84 Free Day
The Training-for -LIFE Experience

Daily Progress Report
Date: Day 1 of 84 Upper Body Workout Planned Start Time: Planned End Time: Time to Complete: 46 minutes PLAN Upper Body Exercise Muscle Groups Chest Dumbbell Incline Presses Reps 12 10 8 6 12 12 12 10 8 6 12 12 12 10 8 6 12 12 12 10 8 6 12 12 12 10 8 6 12 12 Weight (lbs) 10 15 20 25 15 20 15 20 25 30 20 20 30 40 50 60 40 50 8 10 10 12 10 35 8 10 10 12 10 12 Minutes Intensity Betwee Level n Sets 1 1 1 1 0 2 1 1 1 1 0 2 1 1 1 1 0 2 1 1 1 1 0 2 1 1 1 1 0 NOTES 5 6 7 8 9 10 5 6 7 8 9 10 5 6 7 8 9 10 5 6 7 8 9 10 5 6 7 8 9 10 Reps 8:45 Actual Start Time: 9:30 Actual End Time: Total Time: ACTUAL Weight (lbs) Minutes Intensity Betwee Level n Sets
minutes
High Point Barbell Bench Presses Shoulders Seated Dumbbell Presses
High Point Back
Lateral Raises Seated Cable Rows
High Point Wide-Grip Lat Pulldowns Triceps Triceps Kickbacks
High Point Biceps
Cable Extensions Preacher Curls
At this point, you should be 37 minutes into your upper body weight-training workout and have 9 minutes to go.
High Point
Hammer Curls

Date: Day 1 of 84 Upper Body Workout Planned Start Time: Planned End Time: Time to Complete: 46 minutes PLAN Upper Body Muscle Groups Chest Exercise Reps 12 10 8 6 12 12 12 10 8 6 12 12 12 10 8 6 12 12 12 10 8 6 12 12 12 10 8 6 12 12 Weight (lbs) Minutes Intensity Betwee Level n Sets 1 1 1 1 0 2 1 1 1 1 0 2 1 1 1 1 0 2 1 1 1 1 0 2 1 1 1 1 0 NOTES 5 6 7 8 9 10 5 6 7 8 9 10 5 6 7 8 9 10 5 6 7 8 9 10 5 6 7 8 9 10 Reps Actual Start Time: Actual End Time: Total Time: ACTUAL Weight (lbs) Minutes Intensity Betwee Level n Sets
minutes
High Point Shoulders
High Point Back
High Point Triceps
High Point Biceps
High Point
www.Bodyfor LIFE.com
Copyright 1999 by EAS, Inc. All Rights Reserved. Materials from Body-for -LIFETM used with permission of 11th Vision, L.L.C.
The 20-Minute Aerobics Solution

Date: Day 2 of 84 Aerobic Workout Planned Start Time: Planned End Time: Time to Complete: Actual Start Time: Actual End Time: Total Time:
20 minutes
PLAN
Exercise Minute by Intensity Minute Level 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 High Point 18 19 20 5 5 6 7 8 9 6 7 8 9 6 7 8 9 6 7 8 9 10 5 High Point Exercise
ACTUAL
Minute by Intensity Minute Level 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20
Notes
Copyright 1999 EAS, Inc. All Rights Reserved. Materials from Body-for -LIFETM used with permission of 11th Vision, L.L.C.

Date: Day 3 of 84 Lower Body Workout Planned Start Time: Planned End Time: Time to Complete: 42 minutes PLAN Lower Body Muscle Groups Quads Exercise Reps 12 10 8 6 12 12 12 10 8 6 12 12 12 10 8 6 12 12 12 10 8 6 12 12 Weight (lbs) Minutes Intensity Betwee Level n Sets 1 1 1 1 0 2 1 1 1 1 0 2 1 1 1 1 0 2 1 1 1 1 0 NOTES 5 6 7 8 9 10 5 6 7 8 9 10 5 6 7 8 9 10 5 6 7 8 9 10 Reps Actual Start Time: Actual End Time: Total Time: ACTUAL Weight (lbs) Minutes Intensity Betwee Level n Sets
minutes
High Point Hamstrings
High Point Calves
High Point Abs
At this point, you should be 31 minutes into your lower body weight-training workout and have 11 minutes to go.
High Point

20 minutes
PLAN
ACTUAL
Notes

minutes
High Point Back
High Point Triceps
High Point Biceps
High Point

20 minutes
PLAN
ACTUAL
Notes
Free Day
Date: Day 7 of 84
PLAN
ACTUAL
NO WORKOUT
Notes

minutes
High Point Calves
High Point Abs
At this point, you should be 31 minutes into lower weight-training workout and have 11 minutes to go.
High Point

20 minutes
PLAN
ACTUAL
Notes

minutes
High Point Back
High Point Triceps
High Point Biceps
High Point

20 minutes
PLAN
ACTUAL
Notes

minutes
High Point Calves
High Point Abs
High Point

20 minutes
PLAN
ACTUAL
Notes
Free Day
Date: Day 14 of 84
PLAN
ACTUAL
NO WORKOUT
Notes

minutes
High Point Back
High Point Triceps
High Point Biceps
High Point

20 minutes
PLAN
ACTUAL
Notes

minutes
High Point Calves
High Point Abs
High Point

20 minutes
PLAN
ACTUAL
Notes

minutes
High Point Back
High Point Triceps
High Point Biceps
High Point

20 minutes
PLAN
ACTUAL
Notes
Free Day
Date: Day 21 of 84
PLAN
ACTUAL
NO WORKOUT
Notes

minutes
High Point Calves
High Point Abs
High Point

20 minutes
PLAN
ACTUAL
Notes

minutes
High Point Back
High Point Triceps
High Point Biceps
High Point

20 minutes
PLAN
ACTUAL
Notes

minutes
High Point Calves
High Point Abs
High Point

20 minutes
PLAN
ACTUAL
Notes
Free Day
Date: Day 28 of 84
PLAN
ACTUAL
NO WORKOUT
Notes

minutes
High Point Back
High Point Triceps
High Point Biceps
High Point

20 minutes
PLAN
ACTUAL
Notes

minutes
High Point Calves
High Point Abs
High Point

20 minutes
PLAN
ACTUAL
Notes

minutes
High Point Back
High Point Triceps
High Point Biceps
High Point

20 minutes
PLAN
ACTUAL
Notes
Free Day
Date: Day 35 of 84
PLAN
ACTUAL
NO WORKOUT
Notes

minutes
High Point Calves
High Point Abs
High Point

20 minutes
PLAN
ACTUAL
Notes

minutes
High Point Back
High Point Triceps
High Point Biceps
High Point

20 minutes
PLAN
ACTUAL
Notes

minutes
High Point Calves
High Point Abs
High Point

20 minutes
PLAN
ACTUAL
Notes
Free Day
Date: Day 42 of 84
PLAN
ACTUAL
NO WORKOUT
Notes

minutes
High Point Back
High Point Triceps
High Point Biceps
High Point

20 minutes
PLAN
ACTUAL
Notes

minutes
High Point Calves
High Point Abs
High Point

20 minutes
PLAN
ACTUAL
Notes

minutes
High Point Back
High Point Triceps
High Point Biceps
High Point

20 minutes
PLAN
ACTUAL
Notes
Free Day
Date: Day 49 of 84
PLAN
ACTUAL
NO WORKOUT
Notes

minutes
High Point Calves
High Point Abs
High Point

20 minutes
PLAN
ACTUAL
Notes

minutes
High Point Back
High Point Triceps
High Point Biceps
High Point

20 minutes
PLAN
ACTUAL
Notes

minutes
High Point Calves
High Point Abs
High Point

20 minutes
PLAN
ACTUAL
Notes
Free Day
Date: Day 56 of 84
PLAN
ACTUAL
NO WORKOUT
Notes

minutes
High Point Back
High Point Triceps
High Point Biceps
High Point

20 minutes
PLAN
ACTUAL
Notes

minutes
High Point Calves
High Point Abs
High Point

20 minutes
PLAN
ACTUAL
Notes

minutes
High Point Back
High Point Triceps
High Point Biceps
High Point

20 minutes
PLAN
ACTUAL
Notes
Free Day
Date: Day 63 of 84
PLAN
ACTUAL
NO WORKOUT
Notes

minutes
High Point Calves
High Point Abs
High Point

20 minutes
PLAN
ACTUAL
Notes

minutes
High Point Back
High Point Triceps
High Point Biceps
High Point

20 minutes
PLAN
ACTUAL
Notes

minutes
High Point Calves
High Point Abs
High Point

20 minutes
PLAN
ACTUAL
Notes
Free Day
Date: Day 70 of 84
PLAN
ACTUAL
NO WORKOUT
Notes

minutes
High Point Back
High Point Triceps
High Point Biceps
High Point

20 minutes
PLAN
ACTUAL
Notes

minutes
High Point Calves
High Point Abs
High Point

20 minutes
PLAN
ACTUAL
Notes

minutes
High Point Back
High Point Triceps
High Point Biceps
High Point

20 minutes
PLAN
ACTUAL
Notes
Free Day
Date: Day 77 of 84
PLAN
ACTUAL
NO WORKOUT
Notes

minutes
High Point Calves
High Point Abs
High Point

20 minutes
PLAN
ACTUAL
Notes

minutes
High Point Back
High Point Triceps
High Point Biceps
High Point

20 minutes
PLAN
ACTUAL
Notes

Date: Day 82 of 84 Lower Body Workout Planned Start Time: Planned End Time: Time to Complete: 42 minutes PLAN Lower Body Muscle Groups Quads Exercise Reps 12 10 8 6 12 12 12 10 8 6 12 12 12 10 8 6 12 12 12 10 8 6 12 12 Weight (lbs) Minutes Intensity Betwee Level n Sets 1 1 1 1 0 2 1 1 1 1 0 2 1 1 1 1 0 2 1 1 1 1 1 NOTES 5 6 7 8 9 10 5 6 7 8 9 10 5 6 7 8 9 10 5 6 7 8 9 10 Reps Actual Start Time: Actual End Time: Total Time: ACTUAL Weight (lbs) Minutes Intensity Between Level Sets
minutes
High Point Calves
High Point Abs
High Point

20 minutes
PLAN
ACTUAL
Notes
Free Day
Date: Day 84 of 84
PLAN
ACTUAL
NO WORKOUT
Notes

ASCE Body For Life Spreadsheet

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Official Body-for -LIFE Weight-Training Plan

The Benefits of Cardio

20-Minute Aerobics Solution The Official Body-for -LIFE Cardio Plan

maintain for one minute.

Upper Body Chest

Lower Body Hamstrings

Repetitions: x12, 10, x8, x6, x12, x12

The Training-for -LIFE Experience

High Point Barbell Bench Presses Shoulders Seated Dumbbell Presses

High Point Back

Lateral Raises Seated Cable Rows

High Point Wide-Grip Lat Pulldowns Triceps Triceps Kickbacks

High Point Biceps

Cable Extensions Preacher Curls

The Training-for -LIFE Experience

High Point Shoulders

High Point Back

High Point Triceps

High Point Biceps

The 20-Minute Aerobics Solution

The Training-for -LIFE Experience

High Point Hamstrings

High Point Calves

High Point Abs

The 20-Minute Aerobics Solution

The Training-for -LIFE Experience

High Point Shoulders

High Point Back

High Point Triceps

High Point Biceps

The 20-Minute Aerobics Solution

The Training-for -LIFE Experience

High Point Hamstrings

High Point Calves

High Point Abs

The 20-Minute Aerobics Solution

The Training-for -LIFE Experience

High Point Shoulders

High Point Back

High Point Triceps

High Point Biceps

The 20-Minute Aerobics Solution

The Training-for -LIFE Experience

High Point Hamstrings

High Point Calves

High Point Abs

The 20-Minute Aerobics Solution

The Training-for -LIFE Experience

High Point Shoulders

High Point Back

High Point Triceps

High Point Biceps

The 20-Minute Aerobics Solution

The Training-for -LIFE Experience

High Point Hamstrings

High Point Calves

High Point Abs

The 20-Minute Aerobics Solution

The Training-for -LIFE Experience

High Point Shoulders

High Point Back

High Point Triceps

High Point Biceps