Stephen-Joshua Kinas 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: 5 sets of 20-15 reps | |||||
| Incline Dumbbell Press: 4 sets of 20-15 reps | XX | ||||
| Incline Dumbbell Flyes: 4 sets of 20-15 reps | XX | ||||
| Dumbbell Flyes: 4 sets of 20-15 reps | XX | ||||
| Decline Bench Press: 4 sets of 20-15 reps | XX | ||||
| Dips: 3 sets of 25-15 reps | XX | XX | |||
| Abs: 20 minutes | XX | XX | XX | XX | |
| Treadmill: 2-3 miles | XX | XX | XX | XX | |
| Bike: 3 miles | XX | XX | XX | XX | |
| Leg Extensions: 3 sets of 20 reps | XX | XX | |||
| Leg Curls: 3 sets of 20 reps | XX | XX |
TRAINING, NUTRITION & SUPPLEMENT NOTES:
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