| 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.
|
| ||
| Crunches (1-20 reps) | XX | |
| Leg raises (10 reps) | XX | |
| Leg extensions (10 reps) | ||
| Squats (10 reps) | ||
| Lying leg curls (10 reps) | ||
| Seated leg curls (10 reps) | ||
| Standing heel raises (10 reps) | ||
| Seated heel raises (10 reps) | ||
| Wide grip pulldowns (10 reps) | ||
| Low cable rows (10 reps) | ||
| Bench press (10 reps) | ||
| Pec dec (10 reps) | ||
| Dumbbell side raises (10 reps) | ||
| Dumbbell press (10 reps) | ||
| Pushdowns (10 reps) | ||
| DB french press (10 reps) | ||
| Barbell curls (10 reps) | ||
| Dumbbell curls (10 reps) |
TRAINING, NUTRITION & SUPPLEMENT NOTES:
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