Day 2
| 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.
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| Bench Press (dumbbell) - 3 sets or reps 12, 10, 8 | XX | |||
| Inclined Bench Press (dumbbell) - 3 sets of reps 12, 10, 8 | XX | |||
| Flyes - 3 sets of reps 8, 8, 8 | XX | |||
| Straight Arm-Pullover - 3 sets of reps 8, 8, 8 | XX | |||
| Tricep Kickbacks - 3 sets of reps 10, 10, 10 | XX | |||
| Seated Tricep extensions - 3 sets of reps 12, 10, 8 | XX | |||
| Lying cross face tricep extensions - 3 sets of reps 10, 8, 8 | XX | |||
| Shoulder press - 4 sets of reps 12, 10, 8, 8 | ||||
| Standing calf raises - 4 sets of reps 15, 12, 10, 8 |
TRAINING, NUTRITION & SUPPLEMENT NOTES:
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