Day Three: Chest, Delts, Triceps, Abs.
| 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 - warmup 15-20 reps | |||
| Incline press - working fast 6-8 reps | |||
| Pec dec - working slow 5-6 reps | XX | ||
| Overhead press - working fast 6-8 reps | XX | ||
| Side laterals - working slow 5-6 reps | XX | ||
| Rear laterals - working slow 5-6 reps | XX | ||
| Close-grip bench press - working fast 6-8 reps | XX | ||
| Press downs - working slow 5-6 reps | XX | ||
| Abs | XX | XX |
TRAINING, NUTRITION & SUPPLEMENT NOTES:
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