Sample Full Body Workout
| 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 Incline Presses - 5-8 reps (first 2 sets are warmup) | |||||
| Flat Bench Presses - 5-8 reps | |||||
| Front Barbell Military Presses - 5-8 reps | |||||
| Dumbbell Presses - 5-8 reps | |||||
| Barbell Rows - 5-8 reps | |||||
| Seated Cable Rows - 5-8 reps | |||||
| Barbell Squats - 5-8 reps | |||||
| Machine Hack Squats - 5-8 reps | |||||
| Calf Machine, 5 minutes | XX | XX | XX | XX | |
| Heavy Bag Work, 10 minutes | XX | XX | XX | XX |
TRAINING, NUTRITION & SUPPLEMENT NOTES:
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