Monday (Front & Middle Delts, Traps and Triceps)
| 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 Side Laterals - 15*, 12, 10, 8 reps | ||||
| Seated Dumbbell Press - 12, 10, 8 reps | XX | |||
| Dumbbell Front Raises - 10, 8 reps | XX | XX | ||
| Cable Side Laterals - 10 reps | XX | XX | XX | |
| Dumbbell Shrugs - 12, 10 reps | XX | XX | ||
| Lying EZ Bar Triceps Extension (on decline) - 12, 10, 8 | XX | |||
| Seated Overhead Dumbbell Extensions - 12, 10-8 | XX | XX | ||
| Straight bar Cable Triceps Pressdowns - 10, 8 | XX | XX |
TRAINING, NUTRITION & SUPPLEMENT NOTES:
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