View Full Version : Exercise Checklist - 16 Week

02-09-2012, 08:19 PM
Hey guys,

Here's a quick Excel file I threw together with a variety of exercises I'm using during my cutting phase, broken down into muscle groups. It was made for me and my friend to use, so sometimes we don't always call exercises by their proper names and there may be what seem like important exercises to you that are left out but feel free to edit it as you see fit. It's also formatted to be printed on one huge sheet via his plotter printer at work so format accordingly if your gonna print it out.

The reason for making it was to make sure our exercises weren't getting stagnant. What you do is just mark off what exercises you do each week and try not to repeat them the following week (except for Bench press and Floor Wipers, I do those every week regardless). Hopefully someone gets some use out of it.


02-09-2012, 09:35 PM
nice, im going to use this with a little modifications. . . thanks P

02-09-2012, 09:49 PM
Thanks. I just need to actually do the workouts now.

What are good excercises for a person with a wrist that doesnt bend in order to get the full effect. For example, I HAVE to use a smith machine for bench because of this injury. Its the way bars sit in my hand, imagine not being able to bend your wrist when you do excercises to get an idea of what I mean.

02-09-2012, 10:28 PM
Honestly, I would ask a physical therapist or certified trainer. I could give you an answer I think is right but don't know the extent of your injury. Most therapists will do a free evaluation.

Also just fyi I work out in my basement so this is based on the type of equipment I have/don't have. I have some non-standard equipment (kettlebells) but lack some common gym staples (lat pulldown machine, wire rack)....if you work out at the gym you are most likely going to need to modify this accordingly.

02-10-2012, 05:16 AM
Thanks, P-Spec. I've inserted it into the thread so people can check it out prior to downloading it. You can add it into your post if you'd like.


I'll work on the size. It's not cooperating at the moment