Medium-Higher Volume Option: Monday: 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 dumbbell press | ||
| Superset 1: T-bar rows | ||
| Superset 2: Incline barbell press | ||
| Superset 2: Weighted chin-ups | ||
| Superset 3: Decline Dumbbell press | ||
| Superset 3: One arm dumbbell rows | ||
| Superset 4: Cable crossovers | ||
| Superset 4: Hyperextensions |
TRAINING, NUTRITION & SUPPLEMENT NOTES:
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