Chest/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.
|
| |||||
| Bench Press/ Wide Grip Chins 5 sets (1 is a warm-up set) 8-12 reps | |||||
| Incline Flyes/ Bent-Over Rows 4 sets 6-10 reps | XX | ||||
| Incline Bench Press/ Seated Pulley Rows 3 sets 8-12 reps | XX | XX | |||
| Cable Crossovers/ One-Arm dumbbell rows | XX | XX | XX | XX | |
| Dips (bodyweight) 1 set to failure | XX | XX | XX | XX | |
| Deadlift 3 sets 8-10 reps | XX | XX | |||
| Abs: Hanging leg raises and crunches to failure for 4 sets | XX |
TRAINING, NUTRITION & SUPPLEMENT NOTES:
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