Example Workout
| 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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| 30 Second Circuit: Pullups - Switch after 30 seconds for a total of 4 times | ||||
| 30 Second Circuit: Jump squats - Switch after 30 seconds for a total of 4 times | ||||
| 30 Second Circuit: Shoulder presses - Switch after 30 seconds for a total of 4 times | ||||
| 30 Second Circuit: Crunches - Switch after 30 seconds for a total of 4 times | ||||
| Cleans with 45 lb bar - 10, Repeat for 15 | XX | XX | ||
| Clean + press with 45 lb bar - 10, Repeat for 15 | XX | XX | ||
| Clean, squat + press with 45 lb bar - 10, Repeat for 10 | XX | XX | ||
| Superset: Bicep curls + triceps pulldowns - No rest for a cycle of 4 times |
TRAINING, NUTRITION & SUPPLEMENT NOTES:
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