Monday, Wednesday, Friday
| 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 5 x 6-10 | XX | XX | XX | XX | XX | |||||
| Flat bench flyes 5 x 6-10 | XX | XX | XX | XX | XX | |||||
| Incline bench press 6 x 6-10 | XX | XX | XX | XX | ||||||
| Cable crossovers 6 x 10-12 | XX | XX | XX | XX | ||||||
| Dips (body weight) 5 x failure | XX | XX | XX | XX | XX | |||||
| Dumbbell pullovers 5 x 10-12 | XX | XX | XX | XX | XX | |||||
| Wide-grip chins (to front) 6 x failure | XX | XX | XX | XX | ||||||
| T-bar rows 5 x 6-10 | XX | XX | XX | XX | XX | |||||
| Seated pulley rows 6 x 6-10 | XX | XX | XX | XX | ||||||
| One-arm dumbbell rows 5 x 6-10 | XX | XX | XX | XX | XX | |||||
| Straight-leg deadlifts 6 x 15 | XX | XX | XX | XX | ||||||
| Squats 6 x 8-12 | XX | XX | XX | XX | ||||||
| Leg press 6 x 8-12 | XX | XX | XX | XX | ||||||
| Leg extensions 6 x 12-15 | XX | XX | XX | XX | ||||||
| Leg curls 6 x 10-12 | XX | XX | XX | XX | ||||||
| Barbell lunges 5 x 15 | XX | XX | XX | XX | XX | |||||
| Standing calf raises 10 x 10 | ||||||||||
| Seated calf raises 8 x 15 | XX | XX | ||||||||
| One-legged calf raises (holding dumbbells) 6x12 | XX | XX | XX | XX | ||||||
| Wrist curls (forearms on knees) - 4 sets, 10 reps | XX | XX | XX | XX | XX | XX | ||||
| Reverse barbell curls - 4 sets, 8 reps | XX | XX | XX | XX | XX | XX | ||||
| Wrist roller machine - to failure | XX | XX | XX | XX | XX | XX | XX | XX | XX | |
| 1 hour of a variety of nonspecific abdominal exercises, done virtually nonstop. | XX | XX | XX | XX | XX | XX | XX | XX | XX |
TRAINING, NUTRITION & SUPPLEMENT NOTES:
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