The Circuit Workout: Repeat this circuit at least 5 more times. The entire workout should last 20-30 minutes.
| DAY: |
DATE: |
TIME: |
am/pm |
CARDIO TODAY? YES NO |
EXERCISE |
DURATION |
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| 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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| 2-5 minute warm-up. (This can be cardio, bodyweight exercises, dynamic movements, or a mixture.) | |
| 1st set: Squats, deadlifts, or something similar - 10 reps @ 65-70% of 1RM | |
| 2nd set: Bench Press, any variation - 10 reps @ 65-70% of 1RM | |
| 3rd set: Barbell row, any variation - 10 reps @ 65-70% of 1RM | |
| 4th set: Chins, Pullups, or Pulldowns - 10 reps @ 65-70% of 1RM | |
| 5th set: Overhead Press, any variation - 10 reps @ 65-70% of 1 RM | |
| 6th set: Crunches, any variation - 10 reps @ 65-70% of 1 RM | |
| Rest for 30-120 seconds |
TRAINING, NUTRITION & SUPPLEMENT NOTES:
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