The Defining Way - MONDAY
| DAY: |
DATE: |
TIME: |
am/pm |
CARDIO TODAY? YES NO |
EXERCISE |
DURATION |
|
| LENGTH OF WORKOUT: | WEIGHT: | ||
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 (8 - 12 reps) | ||||
| Decline Bench Press (8 - 12 reps) | ||||
| Incline Bench Press (8 - 12 reps) | ||||
| Dumbbell Flyes (8 - 12 reps) | ||||
| Single Dumbbell French Press (8 - 12 reps) | ||||
| Cable Pushdowns (8 - 12 reps) | ||||
| Reverse-Grip Pushdowns (8 - 12 reps) | ||||
| Dumbbell Kickbacks (8 - 12 reps) | ||||
| Hanging Leg-Lifts (8 - 12 reps) | ||||
| Decline Bench Crunches (8 - 12 reps) | ||||
| Side Crunches (8 - 12 reps) |
TRAINING, NUTRITION & SUPPLEMENT NOTES:
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