Wednesday & Saturday - Chest, Back, and Abs
| 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 Incline Bench Press Medium Grip -3 set of 12 | XX | XX | XX | |||
| Machine Bench Press -3 set of 12 | XX | XX | XX | |||
| Hyperextensions (Back Extensions) - 3 sets of 20 | XX | XX | XX | |||
| Stiff-Legged Barbell Deadlift - 3 sets of 20 | XX | XX | XX | |||
| Seated Cable Rows - 3 sets of 20 | XX | XX | XX | |||
| Upright Cable Row - 3 sets of 20 | XX | XX | XX | |||
| Pullups - 3 sets of 12 | XX | XX | XX | |||
| Abs - 6 sets for 45 seconds |
TRAINING, NUTRITION & SUPPLEMENT NOTES:
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