Workout 1 (Sunday, Wednesday) <br>Week 1: 12 reps (diet) <br>Week 2: 9 reps (bulk) <br>Week 3: 6 reps (bulk)
| DAY: |
DATE: |
TIME: |
am/pm |
CARDIO TODAY? YES NO |
EXERCISE |
DURATION |
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| LENGTH OF WORKOUT: | WEIGHT: | ||
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 | |||
| Incline dumbell flyes | |||
| Behind-the-neck press | |||
| Lateral raises | |||
| French press | |||
| One-arm kickbacks | |||
| Lying leg raises | |||
| Side-bends |
TRAINING, NUTRITION & SUPPLEMENT NOTES:
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