Beginner Workout (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.
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| ||||
| Bench Press 4x10,8,6,4 | ||||
| Bent Rows 4x10,8,6,4 | ||||
| Shoulder Press 4x10,8,6,4 | ||||
| Rear Deltoid Flyes 3x10-15 (No pyramid here) | XX | |||
| Squats 4x10,8,6,4 (alternate with Deadlifts next workout) | ||||
| One Arm Row 3x10-15 (No pyramid) | XX | |||
| Dips 3x6-10 (no pyramid) | XX | |||
| Barbell Curl 3x6-10 (no pyramid) | XX |
TRAINING, NUTRITION & SUPPLEMENT NOTES:
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