Week One - Tuesday
| 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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| |||
| A1) Bent Over Barbell Rows: 10-12 | |||
| A2) Dumbbell Bench Press: 10-12 | |||
| B1) Wide-grip Pull-ups: Perform as many reps as possible, but stop one rep short of failure. If you get over 15 reps, add weight with a dipping belt or by holding a dumbbell between your feet. | XX | XX | |
| B2) Dips: same as pull-ups above | XX | XX | |
| Cardio: Perform any form you like, after training, for a period of 15 minutes. | XX | XX | |
| Those "A1, A2" designations basically mean to do supersets, only you'll rest between sets. So do a set of rows, rest, then do a set of dumbbell bench press. Repeat for the required number of sets and then move to the "B1, B2" movements. | XX | XX |
TRAINING, NUTRITION & SUPPLEMENT NOTES:
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