Month #3 Routine: Day 2: Chest, Deltoids, Triceps, Abs
| DAY: |
DATE: |
TIME: |
am/pm |
CARDIO TODAY? YES NO |
EXERCISE |
DURATION |
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| 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: Pyramid: Set #1, 15 easy reps | XX | XX | |
| Bench press: Pyramid: Set #2, 12 easy reps | XX | XX | |
| Bench press: Pyramid: Set #3, 12 easy reps | XX | XX | |
| Bench press - 3 working sets, 6-8 reps each set | |||
| Incline press - do 2 sets of 6-8 reps | XX | ||
| Incline flyes - do 2 sets of 10 reps | XX | ||
| Overhead press - 1 warm-up set of 15 easy reps, 2 working sets of 8-10 reps | |||
| Dumbbell side laterals - 2 sets of 8 reps | XX | ||
| Dumbbell rear laterals - 2 sets of 8 reps | XX | ||
| Triceps pressdowns - 3 sets of 8-10 reps | |||
| Dumbbell extensions - 2 sets of 8 reps | XX | ||
| Crunches - 3 sets of 25 reps |
TRAINING, NUTRITION & SUPPLEMENT NOTES:
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