Weeks 1 & 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.
|
| |||
| Bench Press - 2-3 sets, 10-12 reps | |||
| Bent Over Rows - 2-3 sets, 10-12 reps | |||
| Bradford Presses or BNP Presses - 2-3 sets, 10-12 reps | |||
| Squats: pistol, sissy's, or traditional - 2-3 sets, 10-12 reps | |||
| Glute ham raises or SL bent leg DL - 2-3 sets, 10-12 reps | |||
| Straight leg deads - 2-3 sets, 10-12 reps | |||
| Seated calf raises or running calf raises - 2-3 sets, 10-12 reps | |||
| Incline curls - 2-3 sets, 10-12 reps | |||
| Close-grip bench - 2-3 sets, 10-12 reps | |||
| Swiss Ball Jackknives - 2-3 sets, 10-12 reps | |||
| Russian Twists - 2-3 sets, 10-12 reps | |||
| Decline bench w/medicine ball - 2-3 sets, 10-12 reps | |||
| Hyperextensions - 2-3 sets, 10-12 reps |
TRAINING, NUTRITION & SUPPLEMENT NOTES:
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