Weeks 1-4: Tuesday
| 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.
|
| ||
| Barbell curls - 4-6 reps | ||
| Hammer curls - 4-6 reps | ||
| Preacher curls - 4-6 reps | XX | |
| Close-grip bench press - 4-6 reps | ||
| Weighted tricep variation dips - 4-6 reps | ||
| Skull crushers - 4-6 reps | XX | |
| Palms-down dumbbell wrist curl - 4-6 reps | ||
| Palms-Up Dumbbell wrist curl - 4-6 reps | ||
| Decline sit-ups with weight - 8-12 reps | ||
| Leg raises with weight - 8-12 reps |
TRAINING, NUTRITION & SUPPLEMENT NOTES:
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