Day Two
| 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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| Decline Press - 15 rep warmup, 3 - 4 sets of 6 - 12 reps | ||||
| Standing Calf raises - 15 rep warmup, 3 - 4 sets of 6 - 12 reps | ||||
| Incline Press - 15 rep warmup, 3 - 4 sets of 6 - 12 reps | ||||
| Seated calf raises - 3 sets of 6 - 12 reps | XX | |||
| Dumbell Press - 3 sets of 6 - 12 reps | XX | |||
| Machine Fly - 3 sets of 10 - 15 reps, hold and squeeze at center for 3 - 4 sec. each | XX |
TRAINING, NUTRITION & SUPPLEMENT NOTES:
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