Day 5: Abs/Back Workout.
| 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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| Crunch 20 reps | XX | XX | XX | |
| Ab Ball 15-20 reps | XX | XX | XX | |
| Leg Raises 8-12 reps | XX | XX | XX | |
| V-Up 10+ reps to exhaustion | XX | XX | XX | |
| Dumbbell Bent-Over Rows 8-12 reps | XX | XX | ||
| Wide-Grip Palm Forward Pulldown 8-12 reps | XX | XX | ||
| Pull Overs 8-12 reps | XX | XX | ||
| Wide-Grip Pulldown Reverse Grip 8-12 reps | XX | XX | ||
| Palms-down Seated Cable Row 8-12 reps | XX | XX | ||
| Narrow/Neutral Grip Seated Cable Row 8-12 reps | XX | XX | ||
| Seated Calf Raises 8-15 reps | XX | |||
| Standing Calf Raises 8-15 reps |
TRAINING, NUTRITION & SUPPLEMENT NOTES:
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