Sam Germanns Workout - Day 1: Chest, Triceps & Shoulders
| 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: 4 x 8-6-4-2 (Increasing Weight) | XX | ||||
| Dumbbell Shoulder Press: 3 x 8 | XX | XX | |||
| Skullcrushers: 4 x 12-10-8-6 | XX | ||||
| Incline Dumbbell Press: 3 x 10-8-6 (Increasing Weight) | XX | XX | |||
| Seated Triceps Press: 5 x 10-15 | |||||
| Cable Flyes: 3 x 10-12 | XX | XX | |||
| Incline Dumbbell Flyes: 4 x 10 | XX |
TRAINING, NUTRITION & SUPPLEMENT NOTES:
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