Tuesday & 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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| Chin-ups (10 reps) | |||||
| Rowing with bar (10 reps) | |||||
| T-Bar rowing (10 reps) | |||||
| Bench press (10 reps) | |||||
| Barbell incline press (10 reps) | |||||
| Bent-arm flyes (10 reps) | |||||
| Pull-over with dumbbell (10 reps) | |||||
| Press behind the neck (10 reps) | |||||
| Lateral front raises (8 reps) | |||||
| Lateral back raises (8 reps) | |||||
| Wrist curls (12 reps) |
TRAINING, NUTRITION & SUPPLEMENT NOTES:
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