Day 1 - Heavy Upper Body
| 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 row 6-8 reps 3 sets | |||
| Wide grip pull-up 8-12 reps 3 sets | |||
| Barbell pullover 10-12 reps 3 sets | |||
| Dumbbell chest press 6-8 reps 3 sets | |||
| Decline dumbbell chest fly-to-press 8-10 reps 3 sets | |||
| Cable fly (shoulder height palms rotating up) 10-12 reps superset with narrow width push-up (feet up on bench holding for 2 counts at bottom) 3 sets | |||
| Reverse grip cable pull-down (wide grip) 8-10 reps 3 sets | |||
| Overhead cable triceps extension 8-10 reps 3 sets | |||
| Barbell skullcrusher 10-12 reps 3 sets | |||
| Wide-grip cable curls 8-10 reps 3 sets | |||
| Preacher curl 8-10 reps 3 sets | |||
| Incline seated hammer curl 8-10 reps 3 sets | |||
| Arnold press 15 reps 2 sets (to warm them up nice) | XX | ||
| Seated overhead shoulder press 8-10 reps 3 sets | |||
| One-arm lateral raises 8-10 reps 3 sets | |||
| Shoulder rotations until they burn out | XX | XX |
TRAINING, NUTRITION & SUPPLEMENT NOTES:
[ pdf ] [ Excel ]
Back to the Printable Logs Main Page.