Bench Workout #1
| 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 | XX | XX | XX | |
| Week 1 - 60% of ORM (8 reps) | XX | |||
| Week 2 - 65% of ORM (6 reps) | XX | |||
| Week 3 - 70% of ORM (5 reps) | XX | |||
| Week 4 - 75% of ORM (4 reps) | XX | |||
| Week 5 - 80% of ORM (3 reps) | XX | |||
| Week 6 - 85% of ORM (2 reps) | XX | XX | ||
| Week 7 - 90% of ORM (1 rep) | XX | XX | XX | |
| Close-grip bench press (10 reps) | ||||
| Incline Bench Press (6 reps) | ||||
| Dips (10 reps) | XX | |||
| Dumbbell shoulder press (8 reps) | ||||
| Triceps pushdown (8 reps) |
TRAINING, NUTRITION & SUPPLEMENT NOTES:
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