Monday: Upper Body High Loading Day
| 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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| A. Incline bench press 4 sets 4-6 reps | ||||
| B1. Wide grip B/P 3 sets 6-8 reps | XX | |||
| B2. Cable flys 3 sets 8-12 reps | XX | |||
| C. Dips 2 drop sets of 4-6 + max + max reps with 10 second rest between max efforts, and no drop in weights. Loaded chest stretch with D/B's in bottom of fly position | XX | XX | ||
| E1. Seated D/B press 4 sets of 4-6 reps | ||||
| E2. Seated lateral raise 4 sets of 8-10 reps | ||||
| F. Decline skull crusher 4 sets of 6-10 reps |
TRAINING, NUTRITION & SUPPLEMENT NOTES:
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