Tuesday: Chest & 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.
|
| |||
| Butterfly machine (squeeze hard, very slow) - 2x20-30kg | XX | ||
| Butterfly machine - 1x10-40kg, 1x8-50kg, 1x6-60kg | |||
| Regular bench press (proper form is key to hit the chest) - 1x10x20kg, 1x8-25kg, 1x6-30kg | |||
| Incline bench dumbbell curls - 1x10-20kg, 1x8-25kg, 1x6-30kg | |||
| Decline bench dumbbell press - 1x10-20kg, 1x8-25kg, 1x6-30kg | |||
| Dumbbell flyes - 1x10-10kg, 1x10-12.5kg, 1x8-12.5kg | |||
| Cable crossover - 1x10-60kg, 1x6-70kg, 1x8-80kg | |||
| Hanging leg raises - 1x30 | XX | XX | |
| Cable crunches - 1x20-50kg | XX | XX | |
| (30 seconds rest) | XX | XX | |
| Hanging leg raises - 1x30 | XX | XX | |
| Cable crunches - 1x20-55kg | XX | XX | |
| (30 seconds rest) | XX | XX | |
| Hanging oblique crunches - 1x30 | XX | XX | |
| (30 seconds rest) | XX | XX | |
| Hanging oblique crunches - 1x30 | XX | XX | |
| (2 minutes rest) | XX | XX | |
| Seated flat bench leg pull-in - 3x20 |
TRAINING, NUTRITION & SUPPLEMENT NOTES:
[ pdf ] [ Excel ]
Back to the Printable Logs Main Page.