Shoulder / Traps Days
| 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 military presses - 1 Set of warm-up on dumbbell military Presses followed by 3 Sets of 12, 10, 10 reps | ||||
| Dumbbell lateral raises - 12, 10, 8 reps | XX | |||
| Dumbbell front raises - 12, 10, 8 reps | XX | |||
| Posterior flyes (Machine or dumbbells) - 12, 10, 10 reps | XX | |||
| Dumbbell Arnold presses - 12, 10 reps | XX | XX | ||
| Heavy dumbbell Shrugs - 14, 12, 10 reps | XX | |||
| Heavy behind the back barbell shrugs - 15, 10 reps | XX | XX |
TRAINING, NUTRITION & SUPPLEMENT NOTES:
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