Alex Samis Workout - Thursday: Shoulders/Abs/Calves
| 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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| 20 Minutes Cardio | XX | XX | XX | |
| Seated Barbell Press: 3 x 5-8 | XX | |||
| Seated Dumbbell Press: 3 x 8-10 | XX | |||
| Dumbbell Lateral Raise: 3 x 10-12 | XX | |||
| Upright Row: 2 x 10-12 | XX | XX | ||
| Barbell Shrug: 3 x 5-8 | XX | |||
| Dumbbell Shrug: 3 x 10-12 | XX | |||
| Calf Raise: 4 x 10-12 | ||||
| Crunches: 3 x 25 | XX |
TRAINING, NUTRITION & SUPPLEMENT NOTES:
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