Saturday: Shoulders, Traps, Abs
| 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 military press- 2 wmps, 12 reps, 8 reps, 6 reps + drop set. | ||||||
| Side lateral dumbbell raise- 12 reps, 10 reps, 8 reps + drop set + drop set | XX | |||||
| Behind neck side cable raise- 3 sets 10 reps | XX | XX | XX | |||
| Reverse pec deck- 3 sets 15 reps | XX | XX | XX | |||
| Bent-over lateral raise- 3 sets 10 reps | XX | XX | XX | |||
| Barbell shrug- 15 reps, 10 reps, 8 reps, 6 reps | XX | XX | ||||
| Incline lying dumbbell shrug- 3 sets 12 reps | XX | XX | XX |
TRAINING, NUTRITION & SUPPLEMENT NOTES:
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