Tuesday, Thursday, Saturday
| 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.
|
| ||||
| Arnold Presses - 10-12 reps | ||||
| Front Dumbbell Raises - 10-12 reps | ||||
| Seated Lateral Dumbbell Raises - 10-12 reps | ||||
| Bent-Over Dumbbell Laterals - 10-12 reps | ||||
| Shrugs - 10-12 reps | ||||
| Declined Skull Crushers - 10-12 reps | ||||
| Cable Pressdowns - 10-12 reps | ||||
| One-Arm Tri Extensions - 10-12 reps (per arm) | ||||
| Dips - reps to failure | XX | XX | XX | |
| Standing Barbell Curls - 10-12 reps | ||||
| High-Cable Curls - 10-12 reps (per arm) | ||||
| Hammer Curls - reps to failure | XX | XX | XX | |
| Barbell Wrist Curls - 10-12 reps | ||||
| Deadlifts - 10-12 reps | ||||
| Crunches | XX | XX | XX |
TRAINING, NUTRITION & SUPPLEMENT NOTES:
[ pdf ] [ Excel ]
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