Day 5: Chest, Shoulders & Triceps
| 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 fly's followed by dumbbell press at the end of set - 25-40 reps | |||
| Inclined dumbbell fly's followed by inclined dumbbell press at the end of set - 15-24 reps | |||
| Inclined dumbbell fly's followed by decline dumbbell press at the end of set - 15-24 reps | |||
| Dips bent forward (can use a pronated grip to emphasize lower pecs) - 15-24 reps | |||
| Barbell pullovers - 15-24 reps | |||
| Dumbbell presses - 15-24 reps | |||
| Side laterals - 25-40 reps | |||
| Low pulley front raises - 25-40 reps | |||
| Bent over lateral - 25-40 reps | |||
| Triceps pressdown - 25-40 reps | |||
| Lying triceps press - 25-40 reps |
TRAINING, NUTRITION & SUPPLEMENT NOTES:
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