Monday (do entire routine twice).
| 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.
|
| ||
| Barbell Curls (use a short barbell) - 12-15. | ||
| Pullups - 10-12. | ||
| Crunches - 10-15. | ||
| Dumbbell Curls (do not alternate arms) - 12-15. | ||
| One Arm Rows - 12-15. | ||
| Crunches - 10-15. | ||
| Concentration Curls - 12-15. | ||
| Lat Pulldowns - 12-15. | ||
| Crunches - 10-15. | XX |
TRAINING, NUTRITION & SUPPLEMENT NOTES:
[ pdf ] [ Excel ]
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