Day 4: Delts, Arms, Abs, Cardio Optional
| 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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| Clean and press - 3 warm up sets of 10 reps | XX | |||
| Clean and press - 3 working sets of 8 reps | XX | |||
| Dumbbell laterals - side and rear done as a super set - 3 sets of 10 - 12 reps | XX | |||
| Standing EZ bar extensions - 3 sets of 8 reps | XX | |||
| Tricep press downs - 3 sets of 10 reps | XX | |||
| EZ bar curls - 4 sets of 10 reps | ||||
| Incline Dumbbell curls - 2 sets of 8 reps | XX | XX | ||
| Twisting crunch - 4 sets of 25 reps |
TRAINING, NUTRITION & SUPPLEMENT NOTES:
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