TPW9 Notes

Workout Nine, Twenty-One, Thirty-Three

Please copy and paste this into your notes and utilize this template to keep track of YPB electronically if you choose to forgo printing out the long version of the workout,

Having this all in one spot will help you when you go back to record and can see what you need to do to beat YPB from the previous phase.

Workout 9, 21, 33

Workout 9

1. Warm up:

2. Burn 100 Calories- Time:

3a. 60 DB Rows- Weight:

3b. 60 Chest Flys- Weight:

3c. 60 DB Front Raises- Weight: Time (a-c):

4. Burn 70 Calories- Time:

5a. 60 French Curls- Weight:

5b. 60 Reverse Palm Bicep Curls- Weight:

5c. 60 DB Russian Twists- Weight: Time (a-c):

6. Burn 40 Calories- Time:

7a. 30 DB Rows- Weight:

7b. 30 Chest Flys- Weight:

7c. 30 DB Front Raises- Weight:

7d. 30 French Curls- Weight:

7e. 30 Reverse Palm Bicep Curls- Weight:

7f. 30 DB Russian Twists- Weight: Time (a-f):

8. Stretching

Total Workout Time-

Workout 21

1. Warm up:

2. Burn 100 Calories- Time:

3a. 60 DB Rows- Weight:

3b. 60 Chest Flys- Weight:

3c. 60 DB Front Raises- Weight: Time (a-c):

4. Burn 70 Calories- Time:

5a. 60 French Curls- Weight:

5b. 60 Reverse Palm Bicep Curls- Weight:

5c. 60 DB Russian Twists- Weight: Time (a-c):

6. Burn 40 Calories- Time:

7a. 30 DB Rows- Weight:

7b. 30 Chest Flys- Weight:

7c. 30 DB Front Raises- Weight:

7d. 30 French Curls- Weight:

7e. 30 Reverse Palm Bicep Curls- Weight:

7f. 30 DB Russian Twists- Weight: Time (a-f):

8. Stretching

Total Workout Time-

Workout 33

1. Warm up:

2. Burn 100 Calories- Time:

3a. 60 DB Rows- Weight:

3b. 60 Chest Flys- Weight:

3c. 60 DB Front Raises- Weight: Time (a-c):

4. Burn 70 Calories- Time:

5a. 60 French Curls- Weight:

5b. 60 Reverse Palm Bicep Curls- Weight:

5c. 60 DB Russian Twists- Weight: Time (a-c):

6. Burn 40 Calories- Time:

7a. 30 DB Rows- Weight:

7b. 30 Chest Flys- Weight:

7c. 30 DB Front Raises- Weight:

7d. 30 French Curls- Weight:

7e. 30 Reverse Palm Bicep Curls- Weight:

7f. 30 DB Russian Twists- Weight: Time (a-f):

8. Stretching

Total Workout Time-