Day 3 - Chest, Delts, Tri's, 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 - 2-3 warm-up sets, done the same way as your warm-ups for squats | ||||||
| Incline press - 3 working sets same as bench press | XX | XX | XX | |||
| Incline flyes - 2 working sets drop set style ( 3 drops) by going to a lighter set of dumb bells each drop | XX | XX | XX | XX | ||
| Military press - r/p style as in bench press | XX | XX | XX | |||
| Side/rear laterals - superset and use r/p as in bench press | XX | XX | XX | |||
| Close grip bench press - use the same r/p technique | XX | XX | XX | XX | ||
| Tricep press downs - using rest pause | XX | XX | XX | XX | ||
| Crunches - 50 reps | XX | XX | XX |
TRAINING, NUTRITION & SUPPLEMENT NOTES:
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