Week 3: Chest & Back
| 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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| 5 min. warm-up | XX | XX | XX | |
| incline barbell presses 8-10 reps | ||||
| incline dumbbell flyes 10-12 reps | ||||
| Hammer Strength wide chest presses 8-10 reps | ||||
| cable crossovers 10-12 reps | ||||
| one arm dumbbell rows 8-10 reps | ||||
| reverse grip (hands shoulder width) lat pull downs 8-10 reps | ||||
| 20 min. med. pace walk or bike | XX | XX | XX |
TRAINING, NUTRITION & SUPPLEMENT NOTES:
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