Saturday - Shoulders
| DAY: |
DATE: |
TIME: |
am/pm |
CARDIO TODAY? YES NO |
EXERCISE |
DURATION |
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| 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 Military Press (NO BACK SUPPORT) - 3-4 sets, 15 reps | ||||
| Seat Front Dumbbell Raise (NO BACK SUPPORT) - 3-4 sets, 15 reps | ||||
| Standing Side Lateral Raise - 3-4 sets, 15 reps | ||||
| Rear Deltoid Machine or Bent Over Rear Delt Fly - 3 sets, 15 reps - smooth and controlled motion | XX | |||
| Seated Calf Raises - 4 sets, 15 reps | ||||
| Standing Calf Raises - 4 sets, 15 reps |
TRAINING, NUTRITION & SUPPLEMENT NOTES:
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