Full Body Warmup
| DAY: |
DATE: |
TIME: |
am/pm |
CARDIO TODAY? YES NO |
EXERCISE |
DURATION |
|
| LENGTH OF WORKOUT: | WEIGHT: | LOCATION: | |
MOOD WHEN STARTING: | |||
Instructions: In the white spaces below, fill in the weight you used and the number of reps you performed. If you did 100 pounds for 10 reps, you would write "100 X 10". The gray boxes below are not used.
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| 100 jumping jacks | XX | |
| 20 Mt. climbers | XX | |
| 12 Burpees | XX | |
| 20 Squats | XX | |
| 10 Pushups | XX | |
| Barbell squat - 8-10 reps | ||
| Superset 1: Bench press - 8-10 reps | ||
| Superset 1: Pull-up - 8-10 reps | ||
| Barbell deadlift - -5-6 reps | XX | |
| Superset 2: Dumbbell 1-arm row - 8-10 reps | XX | |
| Superset 2: Dumbbell shoulder press - 8-10 reps | ||
| Traveling Barbell Lunge - 12 reps | XX | |
| Superset 3: Dumbbell Pullover - 8-10 reps | XX | |
| Superset 3: Dumbbell biceps curl - 8-10 reps | XX | |
| Superset 4: Knuckle pushups - 15 reps | XX | |
| Superset 4: Ab-Wheel rollouts - 12 reps | XX | |
| Twisting crunch - 25 reps | XX | |
| Superset 5: Plank hold 45 seconds | XX | |
| Superset 5: Frog leaps - 15 reps | XX |
TRAINING, NUTRITION & SUPPLEMENT NOTES:
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