Day 1 - Chest, calves
| 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 bench press (one warm-up; 8-10 reps) | ||||
| Incline dumbbell bench press (8-10 reps) | XX | |||
| Dumbbell Flyes (8-10 reps) | XX | |||
| Weighted dips (8-10 reps) | XX | |||
| Calve raise machine standing (8-12 reps) | XX | |||
| Seated/slanted calve raise machine (8-12 reps) | XX | |||
| Seated calve raise machine (8-12 reps) | XX |
TRAINING, NUTRITION & SUPPLEMENT NOTES:
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