Day 4
| 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 barbell bench press (8-10 reps) | ||||
| Decline barbell bench press (8-10 reps) | ||||
| Cable crossovers (8-10 reps) | ||||
| Seated low cable rows (8-10 reps) | ||||
| Hyperextensions (8-10 reps) | ||||
| Reverse grip shoulder width lat pulldowns (8-10 reps) | ||||
| Seated military presses (8-10 reps) | ||||
| Seated dumbbell side lateral raises (8-10 reps) | ||||
| Seated dumbbell curls (8-10 reps) | ||||
| Standing barbell curls (8-10 reps) | ||||
| Dips (8-10 reps) | ||||
| Rope pressdowns (8-10 reps) | ||||
| Reverse wrist curls (8-10 reps) | ||||
| Gripper machine (8-10 reps) | ||||
| Hanging leg raises with a 10-pound dumbbell between feet (8-10 reps) | ||||
| Decline bench crunches with a 25-pound plate (8-10 reps) |
TRAINING, NUTRITION & SUPPLEMENT NOTES:
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