Day 1
| 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 minute warm up | XX | XX | XX | XX | |
| Parallel Squats - 2 warm up sets, 3 sets of 8 | |||||
| Lying or Standing Leg Curls - 3 sets of 10 | XX | XX | |||
| Standing Calf Raises - 4 sets of 15 | XX | ||||
| Barbell Bench Press - 2 warm up sets, 3 sets of 8 | |||||
| Seated Cable Row - 2 warm up sets, 3 sets of 8 | |||||
| Seated Overhead Press - 3 sets of 8 | XX | XX | |||
| Wide Grip Cable Pulldowns - 3 sets of 8 | XX | XX | |||
| Dumbbell Hammer Curls - 2 sets of 12 | XX | XX | XX | ||
| Cable Pushdowns - 2 sets of 12 | XX | XX | XX |
TRAINING, NUTRITION & SUPPLEMENT NOTES:
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