Day 3 Chest, Back & Abs (Wednesday/Saturday)
| 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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| 45-degree Incline Bench Press - 10-12 reps | |||||
| Wide grip Pull-ups to Front - 10-12 reps | |||||
| Bench Press - 10-12 reps | |||||
| Low Pulley Rows - 10-12 reps | |||||
| Smith Machine Shrugs to Front - 10-12 reps | XX | XX | XX | ||
| External Rotations - 15-20 reps | XX | XX | XX | ||
| Hanging Leg Raises - 20-25 reps | |||||
| Swiss Ball Crunches - 20-25 reps |
TRAINING, NUTRITION & SUPPLEMENT NOTES:
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