Day 1: chest, biceps and 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 3 X 8-10 | |||
| Incline dumbbell press 3 X 8-10 | |||
| Incline flies 3 X 8-10 | |||
| Dips (with 45lbs plate hanging attached) 3 X 8-10 | |||
| Dumbbell pullovers 3 X 8-10 | |||
| Cable cross over 3 X 20 | |||
| Barbell curls 3 X 8-10 | |||
| Alternate dumbbell curls 3 X 8-10 | |||
| Concentration curls 3 X 8-10 | |||
| One arm cable curls 3 X 20 | |||
| Crunches with 25lb plates 200 times | XX | XX | |
| Cable crunches 3 X 25 | |||
| Hanging leg raises 3 X 20 | |||
| Twisting with a stick 10 minutes | XX | XX |
TRAINING, NUTRITION & SUPPLEMENT NOTES:
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