Example 1: Monday/Wednesday/Friday
| 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 - 8 reps | |||
| Cross-over - 10 reps | XX | XX | |
| Rows - 10 reps | |||
| Back Flyes - 15 reps | XX | XX | |
| Squats - 15 reps | |||
| Curls - 10 reps | XX | ||
| Skull Crushers - 8 reps | XX | ||
| Triceps Extensions - 10 reps | XX | ||
| Shoulder Press - 8 reps | XX | ||
| Lateral Raises - 8 reps | XX | ||
| Upright Rows - 10 reps | XX | XX | |
| Good-Mornings - 8 reps | |||
| Calf Raises - 10 reps | |||
| Weighted Crunches - 20 reps |
TRAINING, NUTRITION & SUPPLEMENT NOTES:
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