Monday: Chest, Shoulders, Triceps
| 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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| BB Incline Press - 5-6r reps | XX | XX | XX | XX | XX | |||||
| DB Flat Fly - 6-8 reps | XX | XX | XX | XX | XX | XX | ||||
| DB Cross Bench Pullovers - 6-8 reps | XX | XX | XX | XX | XX | XX | XX | |||
| Cable Crossovers - 6-8 reps | XX | XX | XX | XX | XX | XX | XX | XX | ||
| Military Press - 6-8 reps | XX | XX | XX | XX | XX | XX | XX | |||
| Lateral Fly -8-10 reps dropsets | ||||||||||
| Rear Delt Machine - 1 warm-up, 1 work set | XX | XX | XX | XX | XX | XX | XX | XX | ||
| Seated Row Rear Delt Exercise - 2 warm-ups, one working set | XX | XX | XX | XX | XX | XX | XX | |||
| Wide Grip BB Upright Rows | XX | XX | XX | XX | XX | XX | XX | XX | XX | |
| Close Grip Bench - 1-2 warm-ups, 1 working set in 6-8 range | XX | XX | XX | XX | XX | XX | XX | |||
| Overhead DB Extensions - 1 warm-up, 1 working set in 6-8 range | XX | XX | XX | XX | XX | XX | XX | XX | ||
| Tricep Pushdowns - 1 warm-up, 1 work set | XX | XX | XX | XX | XX | XX | XX | XX |
TRAINING, NUTRITION & SUPPLEMENT NOTES:
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