Workout 1: Chest/Back/Abs
| 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 warm up - 50-60% of your 1rm | XX | XX | |||
| Bench Press working sets - 5 reps | |||||
| Incline Flyes - 10-12 reps | XX | XX | |||
| Deadlifts warm up - 15, 12, 10 reps - 50%, 60%, 70% of 1rm | XX | XX | XX | XX | |
| Deadlifts working sets - 6 reps | XX | XX | |||
| Low Cable Rows - 6-8, 10-12, 10-12 reps | XX | XX | |||
| Lat Pulldowns - 6-8, 10-12, 10-12 reps | XX | XX | |||
| Ab Crunches - 30 reps | XX | XX |
TRAINING, NUTRITION & SUPPLEMENT NOTES:
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