The Dark Knight Workouts - Monday: Chest/ Triceps
| DAY: |
DATE: |
TIME: |
am/pm |
CARDIO TODAY? YES NO |
EXERCISE |
DURATION |
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| 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 Set 1: Incline DB Presses: 4 sets x 6, 8, 10, 12 | ||||
| Chest Set 2: Bench Presses: 3 sets x 10-12 | XX | |||
| Chest Set 3: 2 x Incline Flyes SS Pushups | XX | XX | ||
| 1 Drop Set x Cable Crossovers | XX | XX | XX | |
| Tricep Set 1: Close Grip Smith Machine Presses: 4 sets x 6, 8, 10, 12 | ||||
| Tricep Set 2: Dips: 3 sets x 10-12 | XX | |||
| Tricep Set 3: 2 x Overhead Rope Extensions SS Rope Pushdowns | XX | XX | ||
| 1 Drop Set x Skull Crushers | XX | XX | XX |
TRAINING, NUTRITION & SUPPLEMENT NOTES:
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