Day 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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| |||||
| Flat Bench/5 set of 6-8 reps | |||||
| Decline Bench/3 sets of 8-10 reps | XX | XX | |||
| Incline db presses/4 drop sets | XX | ||||
| Butterfly machine/4 drop sets | XX | ||||
| Incline smith and row press/3 drop sets | XX | XX | |||
| Incline bench curls/3 drop sets | XX | XX | |||
| Hammer curls/4 drop sets | XX | ||||
| Crooked bar curls/3 drop sets | XX | XX | |||
| Arm blasters/3 sets of 6-8 | XX | XX |
TRAINING, NUTRITION & SUPPLEMENT NOTES:
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