1st 3 Weeks: Day 1
| 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.
|
| |||
| Bench press - 15 reps | |||
| Declined press - 15 reps | |||
| Seated incline db press - 15 reps | |||
| Triceps pushdowns - 15 reps | |||
| Triceps rope pushdown - 15 reps | |||
| Triceps kickback - 15 reps | |||
| Triceps bench pushups - 15 reps | |||
| AB rollers - 15 reps | |||
| Weighted crunches - 15 reps | |||
| Elliptical 30 min | XX | XX |
TRAINING, NUTRITION & SUPPLEMENT NOTES:
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