John Carters Workout - Monday: Chest & Triceps
| 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 x 10-8-6-4 (Last set to failure) | |||||
| Incline Bench Press: 5 x 10-8-6-4 (Last set to failure) | |||||
| Decline Bench Press: 5 x 10-8-6-4 (Last set to failure) | |||||
| Cable Crossover: 4 x 10-10-8-6 (Last set to failure) | XX | ||||
| Dumbbell Flyes: 4 x 10-10-10-8 (Last set to failure) | XX | ||||
| Pushups: 5 x 20-20-15-15-15 (Last set to failure) | |||||
| Lat Pulldown: 5 x 10 | |||||
| Seated Triceps Press: 5 x 10 | |||||
| Dips: 4 x 20-15-10-8 | XX | ||||
| Triceps Pushdown: 5 x 10 | |||||
| Close-Grip Bench Press: 4 x 10-8-8-6 | XX |
TRAINING, NUTRITION & SUPPLEMENT NOTES:
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