Day 1: (arms/abs) < 45 minutes
| 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.
|
| ||
| Crunch - 20 reps | XX | |
| Ab Ball - 15-20 reps | XX | |
| Leg Raises - 8-12 reps | XX | |
| V-Up - 10+ to exhaustion x-reps | XX | |
| Hammer Curl - 8-12reps | ||
| Overhead Dumbbell Tricep Ext. - 8-12reps | ||
| Preacher Curl w/ Barbell - 8-12reps | ||
| Palms-Down Grip Cable Pushdown - 8-12reps | ||
| Reverse Curls - 8-12reps | ||
| Palms-Up Grip Cable Pushdown - 8-12reps | ||
| One Arm Cable Curl - 10+ to exhaustion x-reps | XX | |
| Palm-Up One Arm Cable Pushdown- 10+ to exhaustion x-reps | XX |
TRAINING, NUTRITION & SUPPLEMENT NOTES:
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