Day 1 Workout - 4 Week Size Phase
| 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 - 8 reps | ||||
| Machine Press- 10 reps | ||||
| Cable Crossovers - 12 reps | XX | |||
| Barbell Rows - 8 reps | ||||
| Wide-Grip Pull-ups - 10 reps | ||||
| Deadlifts - 12 reps | ||||
| Behind-the-Neck Press - 8 reps | ||||
| Hanging Leg Raises - 10 reps | ||||
| Crunch - 12 reps |
TRAINING, NUTRITION & SUPPLEMENT NOTES:
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