Monday - Push Day
| 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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| Barbell Bench press 15, 12, 10, 8, 6 | |||||
| Incline Bench 8, 8, 8 | XX | XX | |||
| Decline Bench 8, 8, 8 | XX | XX | |||
| Machine Flys 12, 10, 8, 6 | XX | ||||
| Military Press 15, 12, 10, 8, 6 | |||||
| Superset 1: Dumbbell Side Raises 8, 8, 8 | XX | XX | |||
| Superset 1: Dips-body weight to exhaustion | XX | XX | |||
| Superset 2: Triceps Extension 12, 10, 8, 6 | XX | ||||
| Superset 2: Rotator cuff (Internal rotation) 12, 12 each arm | XX | ||||
| Superset 3: Overhead Extensions 8, 8, 8, 8 | XX | ||||
| Superset 3: Rotator cuff (external rotation) 12, 12 each arm | XX |
TRAINING, NUTRITION & SUPPLEMENT NOTES:
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