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My Exercise Card
Fit Kaki Senior Strength Programme
My Details
Name
_______________
Start Date
_______________
Actual Age
_____ years
Strength Age
_____ years
🏋️ My Exercises
Exercise
Current Variation
Weight
Sets × Reps
1. Bench Press
3 × 12
2. Overhead Press
3 × 12
3. Row
3 × 12
4. Pullover
3 × 12
5. Squat
3 × 12
6. Deadlift
3 × 12
✅ Remember
Breathe out
when you push or pull (the hard part)
Move slowly
and stay in control
Tell your trainer
if anything feels painful
Finish all 3 sets
before the weight goes up
📈 My Progress
Session 1
__/__/__
✓
Session 2
__/__/__
Session 3
__/__/__
Session 4
__/__/__
Session 5
__/__/__
Session 6
__/__/__
Session 7
__/__/__
Session 8
__/__/__