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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| Flat Bench Press: 185 x 15, 195 x 15,205 x 15,215 x 15 | ||||
| Pec Deck: 150 x 20, 170 x 18, 190 x15 | XX | |||
| Incline Dumbbell Flyes: 35x15, 40x15, 45x15 | XX | |||
| Bar Dips: Body Weight 3 sets of 15 | XX |
TRAINING, NUTRITION & SUPPLEMENT NOTES:
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