Stephanie's Chest, Back, Abs Workout
| 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 - 15,12,8,8 reps (last two sets are forced reps) | ||||
| Incline DB Press - 12,8,8 reps | XX | |||
| Pec Dec Fly - 12,12 reps | XX | XX | ||
| Bent Over Rows - 12,10,8,8 reps | ||||
| Seated Cable Row - 8,8 (dropsets) | XX | XX | ||
| Back Extensions - 20,20 reps | XX | XX | ||
| Pullups - reps to failure | XX | |||
| Hanging Leg Raises - 15,15 reps | XX | XX | ||
| Crunches - 20,20 reps | XX | XX | ||
| Decline Russian Twists - 15,15 reps | XX | XX |
TRAINING, NUTRITION & SUPPLEMENT NOTES:
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