Friday (Shoulders & Calves)
| 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.
|
| |||
| Cable Shoulder Width Grip Upright Row - 7-9 reps | XX | ||
| Side Lateral Dbs - 10-12 reps | XX | ||
| Smith Shoulder Press - 13-15 reps | XX | ||
| Rear Delt Reverse Flye Machine - 16-20 reps | XX | ||
| Smith Behind Back Shrug - 1 X 13-15, 1 X 10-12 | XX | ||
| Dumbbell Shrug - 1 X 10-12, 1 X 7-9 | XX | ||
| Calf Press - 1 X 13-15, 1 X 10-12, 1 X 7-9 | |||
| Seated Calf - 16-20 reps | XX |
TRAINING, NUTRITION & SUPPLEMENT NOTES:
[ pdf ] [ Excel ]
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