Chest, Shoulders, Triceps Workout
| 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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| Dumbbell Incline Press - 6-15 Reps | |||||
| Dumbbell Shoulder Press - 8-15 Reps | |||||
| Wide Chest Press - 4-12 Reps | |||||
| Superset: Dumbbell Front Raise - 8-10 Reps | XX | ||||
| Superset: Lateral Shoulder Raise - 8-10 Reps | XX | ||||
| Dumbbell Alternating Single Arm Flat Bench - 10-16 Reps | XX | ||||
| Upright Barbell Rows - 6-10 Reps | XX | ||||
| Laying Cable Flyes - 8-10 Reps | XX | ||||
| Close Grip Bench Press Or Reverse Bench Press - 8-10 Reps | XX | ||||
| Seated Triceps Press - 8-12 Reps | XX | ||||
| Incline Seated Triceps - 8-10 Reps | XX |
TRAINING, NUTRITION & SUPPLEMENT NOTES:
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