Option #1: Day 1 - Upper Body Day
| 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 Routine (See Article) | XX | XX | XX | XX | |
| Horizontal Rowing Movement (T-Bar Row, Seated Row, Single Arm Dumbbell Row) - 6-8 reps | |||||
| Shoulder Lateral Movement (Side Laterals, Front Laterals) - 12-15 reps | XX | XX | |||
| Assistance Bench Or Chest Movement (Flat or Incline Dumbbell Press, Dumbbell Flye) - 6-8 reps | XX | ||||
| Triceps Movement (Pushdown, Decline Extension) - 8-10 reps | XX |
TRAINING, NUTRITION & SUPPLEMENT NOTES:
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