Day 1: Chest/Back, Abs, Cardio Optional
| 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 press - 3 warm-up sets with a light weight for 15, 12, 10 easy reps | |||
| Bench press - 3 working sets - 8-10 reps | |||
| Dumbbell Flyes - 3 sets, 10 reps | |||
| Deadlifts - 3 warm up sets, for 15, 12 10 reps | |||
| Deadlifts - 2 working sets of 6-8 reps | XX | ||
| Bent rows - 3 working sets, 8- 10 reps | |||
| Lat Pull-downs - 3 working sets of 8 - 10 reps | |||
| Crunch - 3 sets of 35 reps |
TRAINING, NUTRITION & SUPPLEMENT NOTES:
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