Friday: Low Volume Upper Body I
| 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. Smith machine bench press 3 sets of 5 rest pause reps (1 rep, rack, 10 seconds rest, rep 2, rack... for five reps. That is set #1. Rest 2-3 min. and follow that with 2 more sets of five R/P reps) | |||||
| B. Cable crossover 2 sets of 10-12 reps with 3 weight drops (total 30-40 reps/set) No rest between drops, 1 min between sets. | XX | XX | XX | ||
| C. Hammer or Smith shoulder press 3 sets of 5 rest pause reps (same as above) | XX | XX | |||
| D. Cable lateral 2 sets of 10-12 reps with 3 drops (again total is 30-40 reps/set) | |||||
| E. Close grip B/P in Smith 3 sets of 5 rest pause reps | XX | XX | |||
| F. V bar press downs 2 sets of 10-12 reps and yes you do three drops each set for a total of 30-40 reps | XX | XX | XX |
TRAINING, NUTRITION & SUPPLEMENT NOTES:
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