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Excel Report Sample

The document outlines a 4-week workout plan for beginners with exercises divided into each day of the week. Each week introduces new exercises and increases duration. Week 1 focuses on stretching, jogging, arm exercises, and light cardio. Week 2 adds glutes exercises and increases durations. Week 3 further increases durations and adds chest exercises. Week 4 reduces some durations and focuses on a full-body routine.

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Jovs Bello
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90 views2 pages

Excel Report Sample

The document outlines a 4-week workout plan for beginners with exercises divided into each day of the week. Each week introduces new exercises and increases duration. Week 1 focuses on stretching, jogging, arm exercises, and light cardio. Week 2 adds glutes exercises and increases durations. Week 3 further increases durations and adds chest exercises. Week 4 reduces some durations and focuses on a full-body routine.

Uploaded by

Jovs Bello
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
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Download as PDF, TXT or read online on Scribd
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Mharianne Miguel Sibayan

BSRT-C2Q

1ST YEAR- BS RADTECH BEGINNER WORKOUT GUIDE (4 WEEK WEIGHT LOSS PLAN)

WEEK MONDAY TUESADAY WEDNESD THURSDAY FRIDAY SATURDAY SUNDAY


AY

1 STRETCHING STRETCHING REST DAY STRETCHING STRETCHING STRETCHING REST DAY


10 MINUTES 10 MINUTES 10 MINUTES 10 MINUTES 10 MINUTES

JOGGING JOGGING JOGGING JOGGING JOGGING


10 MINUTES 12 MINUTES 14 MINUTES 16 MINUTES 18 MINUTES

ARM ARM ARM ARM


EXERCISE EXERCISE EXERCISE EXERCISE
2 MINUTES 2 MINUTES 2 MINUTES 2 MINUTES

CARDIO CARDIO CARDIO


EXERCISE EXERCISE EXERCISE
2 MINUTES 4 MINUTES 6 MINUTES
2 STRETCHING STRETCHING REST DAY STRETCHING STRETCHING STRETCHING REST DAY
10 MINUTES 10 MINUTES 10 MINUTES 10 MINUTES 10 MINUTES

JOGGING JOGGING JOGGING JOGGING JOGGING


18 MINUTES 20 MINUTES 22 MINUTES 24 MINUTES 26 MINUTES

ARM ARM ARM ARM ARM


EXERCISE EXERCISE EXERCISE EXERCISE EXERCISE
8 MINUTES 10 MINUTES 12 MINUTES 14 MINUTES 16 MINUTES

CARDIO CARDIO CARDIO CARDIO CARDIO


EXERCISE EXERCISE EXERCISE EXERCISE EXERCISE
6 MINUTES 8 MINUTES 10 MINUTES 12 MINUTES 14 MINUTES

GLUTES GLUTES GLUTES


EXERCISE EXERCISE EXERCISE
2 MINUTES 4 MINUTES 6 MINUTES
3 STRETCHING STRETCHING REST DAY STRETCHING STRETCHING STRETCHING
10 MINUTES 10 MINUTES 10 MINUTES 10 MINUTES 10 MINUTES

JOGGING JOGGING JOGGING JOGGING JOGGING


26 MINUTES 28 MINUTES 30 MINUTES 30 MINUTES 30 MINUTES

ARM ARM ARM ARM ARM


EXERCISE EXERCISE EXERCISE EXERCISE EXERCISE
16 MINUTES 18 MINUTES 20 MINUTES 22 MINUTES 24 MINUTES

CARDIO CARDIO CARDIO CARDIO CARDIO


EXERCISE EXERCISE EXERCISE EXERCISE EXERCISE
14 MINUTES 16 MINUTES 18 MINUTES 20 MINUTES 22 MINUTES

GLUTES GLUTES GLUTES GLUTES GLUTES


EXERCISE EXERCISE EXERCISE EXERCISE EXERCISE
6 MINUTES 8 MINUTES 8 MINUTES 10 MINUTES 12 MINUTES

CHEST CHEST CHEST CHEST


EXERCISE EXERCISE EXERCISE EXERCISE
2 MINUTES 4 MINUTES 6 MINUTES 8 MINUTES

4 STRETCHING STRETCHING REST DAY STRETCHING STRETCHING STRETCHING REST DAY


10 MINUTES 10 MINUTES 10 MINUTES 10 MINUTES 10 MINUTES

JOGGING JOGGING JOGGING JOGGING JOGGING


12 MINUTES 12 MINUTES 30 MINUTES 30 MINUTES 30 MINUTES

ARM ARM ARM ARM ARM


EXERCISE EXERCISE EXERCISE EXERCISE EXERCISE
30 MINUTES 30 MINUTES 2 MINUTES 2 MINUTES 2 MINUTES

CARDIO CARDIO CARDIO CARDIO CARDIO


EXERCISE EXERCISE EXERCISE EXERCISE EXERCISE
24 MINUTES 26 MINUTES 28 MINUTES 30 MINUTES 30 MINUTES

GLUTES GLUTES GLUTES GLUTES GLUTES


EXERCISE EXERCISE EXERCISE EXERCISE EXERCISE
22 MINUTES 24 MINUTES 24 MINUTES 26 MINUTES 28 MINUTES

CHEST CHEST CHEST CHEST CHEST


EXERCISE EXERCISE EXERCISE EXERCISE EXERCISE
8 MINUTES 10 MINUTES 10 MINUTES 12 MINUTES 10 MINUTES

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