Medium-Higher Volume Option: Thursday: Chest/Back.
| 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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| Deadlifts | ||
| Superset 1: Flat barbell press | ||
| Superset 1: Barbell rows | ||
| Superset 2: Incline dumbbell press | ||
| Superset 2: Weighted chin-ups | ||
| Superset 3: Iso hammer incline press | ||
| Superset 3: Seated cable rows | ||
| Superset 4: Dumbbell flyes | ||
| Superset 4: Hyperextensions |
TRAINING, NUTRITION & SUPPLEMENT NOTES:
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