Monday - Upper Body.
| 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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| Chest: Dumbbell Press - 12,10,8,6 reps | ||||
| Chest: Dumbbell Flyes - 12 reps | XX | XX | ||
| Shoulders: Seated Dumbbell Press - 12,10,8,6 reps | ||||
| Shoulders: Side Raises - 12 reps | XX | XX | ||
| Back: Dumbbell Rows - 12,10,8,6 reps | ||||
| Back: Wide-grip Pulldowns - 12 reps | XX | XX | ||
| Triceps: Bench dips - 12,10,8,6 reps | ||||
| Triceps: Skull Crushers - 12 reps | XX | XX | ||
| Biceps: Seated Dumbbell curl - 12,10,8,6 reps | ||||
| Biceps: Hammer curls - 12 reps | XX | XX |
TRAINING, NUTRITION & SUPPLEMENT NOTES:
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