Day 1: Chest & Biceps
| 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 - 2 warmups - 8 sets | ||||||||||
| Fly Machine 3 sets | XX | XX | XX | XX | XX | XX | XX | |||
| Incline Bench 3 sets | XX | XX | XX | XX | XX | XX | XX | |||
| Cable Crossovers 3 sets | XX | XX | XX | XX | XX | XX | XX | |||
| Standing Barbell Curls 1 warm up and 3 sets | XX | XX | XX | XX | XX | XX | ||||
| Zot Curls - 3 sets | XX | XX | XX | XX | XX | XX | XX | |||
| Bent Over Concentration Curls - 3 sets | XX | XX | XX | XX | XX | XX | XX |
TRAINING, NUTRITION & SUPPLEMENT NOTES:
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