Chest/Shoulder/Traps
| 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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| Flat Barbell Bench Press - 2 sets 135 x 10 warm up | XX | XX | XX | XX | XX | XX | XX | XX | ||
| Flat Barbell Bench Press - 4 sets 225 x 10 | XX | XX | XX | XX | XX | XX | ||||
| Flat Barbell Bench Press - 6 sets 185 x 10 | XX | XX | XX | XX | ||||||
| Standing Dumbbell Shoulder Press - 1 set 40 x 10 warm up | XX | XX | XX | XX | XX | XX | XX | XX | XX | |
| Standing Dumbbell Shoulder Press - 10 sets 50 x 10 | ||||||||||
| Smith Machine Shrug - 1 set 135 x 10 warm up | XX | XX | XX | XX | XX | XX | XX | XX | XX | |
| Smith Machine Shrug - 10 sets 185 x 10 | ||||||||||
| Flys - 4 sets 50 x 10 | XX | XX | XX | XX | XX | XX | ||||
| Lateral Raises - 4 sets 20 x 10 | XX | XX | XX | XX | XX | XX | ||||
| Shrugs with Abduction Start - 4 sets 30 x 10 | XX | XX | XX | XX | XX | XX | ||||
| CARDIO: 45 mins LI Cardio on Incline Treadmill | XX | XX | XX | XX | XX | XX | XX | XX | XX |
TRAINING, NUTRITION & SUPPLEMENT NOTES:
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