Week 1: Arms & Shoulders
| 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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| 5 min. warm-up | XX | XX | XX | |
| dumbbell shoulder presses 8-10 reps | ||||
| dumbbell side lateral raises 8-10 reps | ||||
| dips on edge of bench 8-10 reps | ||||
| rope pressdowns 8-10 reps | ||||
| barbell curls 8-10 reps | ||||
| dumbbell alternate hammer curls 8-10 reps | ||||
| decline bench crunches 8-10 reps | ||||
| hanging leg raises 8-10 reps | XX | XX | ||
| 20 min. walk or bike med. pace | XX | XX | XX |
TRAINING, NUTRITION & SUPPLEMENT NOTES:
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