Workout 4, Thursday: Shoulders & Ab
| 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 press (seated) - 5 sets x 10, 5, 5, 5, drop set | |||||
| Machine press - 4 sets x 5, 5, rest pause, drop set | XX | ||||
| Lateral Raises - 1 set x 12, 10, 8, 6 reps | XX | XX | XX | XX | |
| Long range pulley - 3 sets x 10, 8, failure | XX | XX | |||
| Cable bent over Laterals - 3 sets x 10 reps | XX | XX | |||
| Crunches - 4 sets x 20 reps | XX |
TRAINING, NUTRITION & SUPPLEMENT NOTES:
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