| 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 shoulder presses (8-10 reps) | XX | ||||
| Dumbbell alternating front raises (8-10 reps) | XX | ||||
| Dumbbell side lateral raises (8-10 reps) | XX | ||||
| Dumbbell rear lateral raises (8-10 reps) | XX | ||||
| Dips (8-10 reps) | XX | ||||
| Triceps dumbbell kickbacks (8-10 reps) | XX | ||||
| Dumbbell curls (8-10 reps) | XX | ||||
| Seated dumbbell concentration curls (8-10 reps) | XX | ||||
| Decline bench crunches w/ 45 pound plate | |||||
| Hanging leg raises |
TRAINING, NUTRITION & SUPPLEMENT NOTES:
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