Monday - Delts, Traps, Triceps & Abs
| 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.
|
| ||||
| Dumbbell Side Laterals 3 sets x 12 reps | XX | |||
| Dumbbell Press 3 sets x 8-12 reps | XX | |||
| Side Lateral Cable or Machine 3 sets x 8-12 reps | XX | |||
| Front Raise with Olympic Bar 2 sets x 10 reps | XX | XX | ||
| Bent Over Dumbbell Laterals 3 sets x 10 reps | XX | |||
| Cable Extension 4 sets x 15 reps | ||||
| Single Arm Rope Extensions 3 sets x 15 reps | XX | |||
| Close-Grip Bench Press 3 sets x 8 reps | XX | |||
| Superset: French Press 3 sets x 8 reps | XX | |||
| Dumbbell Kickbacks 3 sets x 12 reps | XX | |||
| Dips 3 sets of 15 reps | XX | |||
| Shrugs 4 sets x 12 reps | ||||
| Crunches 3 sets x 20 reps | XX | |||
| Rope Crunch 3 sets x 20 reps | XX | |||
| Hanging Leg Raise 3 sets x 12 reps | XX | |||
| Leg Lifts 3 sets x 10 reps | XX |
TRAINING, NUTRITION & SUPPLEMENT NOTES:
[ pdf ] [ Excel ]
Back to the Printable Logs Main Page.