Week 4: Arms & Shoulders
| 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.
|
| ||||
| 5 min. warm-up | XX | XX | XX | |
| dumbbell shoulder presses 8-10 reps | ||||
| alternating front dumbbell raises | ||||
| dumbbell side lateral raises 8-10 reps | ||||
| dumbbell two arm overhead extension 8-10 reps | ||||
| rope press downs 8-10 reps | ||||
| dumbbell hammer curls 8-10 reps | ||||
| alternating dumbbell curls 8-10 reps | ||||
| decline bench crunches w/ 25 pound plate | ||||
| hanging leg raises w/10 pound dumbbell between feet | ||||
| 20 min. walk or bike med. pace | XX | XX | XX |
TRAINING, NUTRITION & SUPPLEMENT NOTES:
[ pdf ] [ Excel ]
Back to the Printable Logs Main Page.