Monday - Chest & 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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| Barbell Bench Press (or Dumbbell Bench Press) - 4x4-6 after 2 warm-up sets of 5 to 10 reps | ||||||
| Incline Bench Press (or Incline Dumbbell Bench Press) - 6 reps | XX | XX | XX | |||
| Weighted Dips - Failure | XX | XX | XX | |||
| Cable Crossover - 10 reps (if fully recovered) | XX | XX | XX | XX | ||
| Lying Triceps Extensions "skull crushers" (Triceps Pressdown or lying dumbbell triceps extension) - 8-10 reps | XX | XX | XX | |||
| Overhead Triceps Extensions (or Overhead dumbbell triceps extension) - 8-10 reps | XX | XX | XX |
TRAINING, NUTRITION & SUPPLEMENT NOTES:
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