Transformation Week 1: Monday: Trunk
| 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 - 3 sets 20-30 reps | |||
| Lat Pulldown - 3 sets 20-30 reps | |||
| Dumbbell Press - 3 sets 20-30 reps | |||
| Hanging Pike - 3 sets 20-30 reps | |||
| Incline Dumbbell Fly - 3 sets 20-30 reps | |||
| Cable Row - 3 sets 20-30 reps | |||
| Upright Row - 3 sets 20-30 reps | |||
| Weighted Ball Crunch - 3 sets 20-30 reps |
TRAINING, NUTRITION & SUPPLEMENT NOTES:
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