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.
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| Bench Press - work up to 5 rep max | |||||
| Upright Row 3 sets of 8 | XX | XX | |||
| Deadlift 4 sets of 5 | XX | ||||
| Curls and Triceps Superset 3 sets each (10-12 reps) | XX | XX | |||
| Face Pulls 3 sets of 10 | XX | XX |
TRAINING, NUTRITION & SUPPLEMENT NOTES:
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