Monday - Chest & Serratus
| 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 or incline (switch it up) | XX | XX | XX | XX | |
| Dumbbell bench 5 sets 12,10,8,6,4 | |||||
| Bench or incline (opposite as above) 3x8 | XX | XX | |||
| Optional decline (use this on light days) 3x8 | XX | XX | |||
| Triset - Dumbbell (cable) flys 3x8 | XX | XX | |||
| Triset - Chest pullovers 3x8 | XX | XX | |||
| Triset - Dips (leaning forward with legs behind you) 3x8 | XX | XX |
TRAINING, NUTRITION & SUPPLEMENT NOTES:
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