Volume Program 1
| 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 presses (15, 15, 12, 12 reps) | ||||
| Seated dumbbell lateral raises drop sets | XX | XX | XX | |
| Drop set 1 (10, 10, 10 reps) | XX | |||
| Drop set 2 (10, 10, 10 reps) | XX | |||
| Drop set 3 (10, 10, 10 reps) | XX | |||
| Single cable front raises (15, 15, 12 reps) | XX | |||
| Reverse pec deck (15, 15, 15 reps) | XX | |||
| Straight bar shrugs (15, 15, 15, 15 reps) |
TRAINING, NUTRITION & SUPPLEMENT NOTES:
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