Joseph Fanellis Workout - Monday: Chest
| 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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| AM Cardio: 20-30 minutes on step machine or stationary bike | XX | XX | XX | |
| Incline Dumbbell Press: 4 sets of 10-12 reps (pyramid) | ||||
| Dumbbell Flyes: 4 sets of 10-12 reps | ||||
| Barbell Pullovers: 4 sets of 10-12 reps | ||||
| Decline Bench Press: 4 sets of 10-12 reps | ||||
| Cable Crossovers: 4 sets of 10-12 reps | ||||
| Crunches: 4 sets of 50 reps | ||||
| Oblique Crunches: 4 sets of 50 reps | ||||
| Ab Machine Crunches: 3 sets of 100 reps | XX | |||
| Lying Leg Raises: 4 sets of 15-20 reps | ||||
| PM Cardio: 45 minutes on step machine or HIT cycling class | XX | XX | XX |
TRAINING, NUTRITION & SUPPLEMENT NOTES:
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