Over 40 Beginners Guide - Day 5
| 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 Squat: 3 sets of 12 reps | |||
| Seated Leg Curl: 2 sets of 12 reps | XX | ||
| Standing Calf Raise: 2 sets of 15 reps | XX | ||
| Machine Bench Press: 3 sets of 8-12 reps | |||
| One-Arm Dumbbell Row: 3 sets of 8-12 reps | |||
| Seated Dumbbell Shoulder Press: 3 sets of 8-12 reps | |||
| Lying Triceps Extensions: 2 sets of 8-12 reps | XX | ||
| Alternating Dumbbell Curls: 2 sets of 8-12 reps | XX |
TRAINING, NUTRITION & SUPPLEMENT NOTES:
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