| 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 Shoulder Presses (12-15 reps) | ||||
| Alternating Front Dumbbell Raises (12-15 reps) | ||||
| Dumbbell Side Lateral Raises (12-15 reps) | ||||
| Dumbbell Single Arm Overhead Extension (12-15 reps) | ||||
| Straight Bar Press Downs (12-15 reps) | ||||
| Barbell Curls (12-15 reps) | ||||
| Alternating Dumbbell Curls on incline bench (12-15 reps) | ||||
| Decline Bench Crunches w/ 25 pound plate | ||||
| Hanging Leg Raises w/10 pound dumbbell between feet |
TRAINING, NUTRITION & SUPPLEMENT NOTES:
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