Opiewags99 Special Holiday Workout: Day 4: Shoulders & Abs
| 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 Shoulder Press - 3x6 Reps | XX | |||
| Front Dumbbell Raises - 2x 10 Reps for each arm | XX | XX | ||
| Lying Rear Delt Raise - 2x8 Reps | XX | XX | ||
| Reverse Flyes - 2x8 Reps | XX | XX | ||
| Seated or Standing Side Lateral Raises - 4x8 Reps | ||||
| Barbell Shrugs - 4x8 Reps | ||||
| Cross Body Crunches - 2x30 Reps | XX | XX | ||
| Seated Cable Crunches - 2x10 Reps | XX | XX | ||
| Decline Reverse Crunches or Hanging Leg Raise - 3x10 reps | XX | |||
| Decline Oblique Crunches - 2x to Failure | XX | XX |
TRAINING, NUTRITION & SUPPLEMENT NOTES:
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