The Fight Club Workout - Monday, Wednesday & 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.
|
| |||
| DB Incline Press: 3 x 6,10,15 superset with pushups to failure on last set: Rest 1 min between sets. | |||
| Close Grip Smith Machine Press: 3 x 8-10 Rest 1 min between sets | |||
| Triceps Rope Pushdowns Superset Overhead Rope Extensions: 3 x 10/10 Rest 1 min between sets. | |||
| Barbell/Dumbbell curls: 3x 10-12 Rest 1 min between sets | |||
| Lat Pulldowns superset Reverse Grip Pulldowns: 3 sets x 6/6/8/8/12/12 Rest 1 min between sets | |||
| Dumbbell Rows Triple Drop Set: 3x 6/8/10 | |||
| Shoulders Press 3 x 8 superset lateral raises after each set. | |||
| Crunches: 1 set x 25 | XX | XX | |
| Leg Raises: 1 set x 15 | XX | XX | |
| Rope Crunches: 1 set x 10 | XX | XX |
TRAINING, NUTRITION & SUPPLEMENT NOTES:
[ pdf ] [ Excel ]
Back to the Printable Logs Main Page.