Saturday - Chest, Upper Back
| 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 bench press 3 sets x 8-12 reps | |||
| Dips 2 sets x At least 6 - Get assistance if needed | XX | ||
| Cable crossover 2 sets x 8-12 reps | XX | ||
| Chin ups 2 sets x 6-12 reps or bent over two arm long bar row 2 sets x 8-12 reps | XX | ||
| One arm dumbbell rows 3 sets x 8-12 reps | |||
| Seated row 2 sets x 8-12 reps | XX | ||
| Behind the back shrugs 3 sets x 8-12 reps |
TRAINING, NUTRITION & SUPPLEMENT NOTES:
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