Workout 4 - Upper Body
| 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 incline bench press (12-15 reps) | |||
| Dumbbell flat bench press (12-15 reps) | |||
| Cable crossover (12-15 reps) | |||
| Seated dumbbell curls (12-15 reps) | |||
| Single arm overhead dumbbell extension (12-15 reps) | |||
| One-arm dumbbell row (12-15 reps) | |||
| Dumbbell pullovers (12-15 reps) | |||
| Lat pulldowns (12-15 reps) | |||
| Seated dumbbell front raise (12-15 reps) | |||
| Seated dumbbell side lateral raise (12-15 reps) | |||
| Forearm work (12-15 reps) |
TRAINING, NUTRITION & SUPPLEMENT NOTES:
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