Vollyball Workout Off-Season #1: 3x A Week
| 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 Squat: 3 sets of 15 reps | |||
| Dumbbell Alternating Bench Press: 3 sets of 15 reps | |||
| Straight Arm Pulldowns: 3 sets of 15 reps | |||
| Dumbbell Front Raises: 3 sets of 15 reps | |||
| Reverse Flyes: 3 sets of 15 reps | |||
| Overhead Tricep Extensions: 3 sets of 15 reps | |||
| Dumbbell Bicep Curls: 3 sets of 15 reps | |||
| Jackknife Crunches: 3 sets of 20 reps | |||
| Oblique Crunches: 3 sets of 20 reps | |||
| External Rotation: 3 sets of 15 reps |
TRAINING, NUTRITION & SUPPLEMENT NOTES:
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