Sam Rathbuns Workout - Monday: Chest
| DAY: |
DATE: |
TIME: |
am/pm |
CARDIO TODAY? YES NO |
EXERCISE |
DURATION |
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| 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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| Bench Press: 2 sets at 15 reps - 2 sets at 8 reps - 2 sets at 4 reps | ||||||
| Incline Bench Press: 2 sets 10 -12 reps - 2 sets 6 - 8 reps - 2 sets 4 - 6 reps | ||||||
| Incline Dumbbell Press: 6 - 10 sets starting at 90lbs and going up in increments of 10lbs sometimes 20lbs to 3 rep failure. | ||||||
| Flat Dumbbell Press: 6 sets starting at 100lbs and going to 3 rep failure usually around 115lbs per dumbbell. | ||||||
| Butterfly Machine: 6 - 10 sets last 2 extreme burnouts |
TRAINING, NUTRITION & SUPPLEMENT NOTES:
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