Day 1 (afternoon or evening PM).
| DAY: |
DATE: |
TIME: |
am/pm |
CARDIO TODAY? YES NO |
EXERCISE |
DURATION |
|
| 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.
|
| |||
| Bench Press | XX | ||
| DB Flyes | XX | XX | |
| Dips | XX | XX | |
| Wide Grip Lat Pulldown | XX | ||
| Cable or Bent Over Barbell Rows | XX | ||
| Standing or Seated Military Presses | XX | ||
| Standing Dumbbell Lateral Raises | XX | ||
| Standing Barbell Or Dumbbell Shrugs | XX | ||
| Standing Barbell or Dumbbell Curls | |||
| Tricep Cable Pushdowns or Seated Tricep Dumbbell Extensions or Lying Tricep Barbell Extensions. | |||
| XX | XX |
TRAINING, NUTRITION & SUPPLEMENT NOTES:
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