Bethany's Friday Off-Season Routine!
| 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 rear delts - 20 Reps | ||||
| Shoulder press -12 Reps | ||||
| Dumbbell side laterals one arm - 12 Reps On Each Arm | ||||
| Upright rows - 15 Reps | ||||
| Straight bar push-downs (cable) - 15 Reps | ||||
| Skull-crushers (machine) - 15 Reps | ||||
| Dumbbell kick-backs - 15 Reps On Each Arm | ||||
| Cardio On Treadmill - 20 Min | XX | XX | XX |
TRAINING, NUTRITION & SUPPLEMENT NOTES:
[ pdf ] [ Excel ]
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