Day One: Chest, Shoulders & Triceps.
| 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.
|
| ||||
| Flat bench - 6-10 reps | XX | |||
| Incline dumbbells - 10-12 reps | XX | |||
| Decline press - 10-12 reps | ||||
| Shoulder press with bar - 10-12 reps | XX | |||
| Alternate dumbbell raises (to the front) - 10-12 reps | XX | |||
| Dumbbell side laterals - 10-12 reps | ||||
| Shoulder shrugs (behind the back, with a bar or dumbbells) - 10-12 reps | ||||
| Decline EZ bar skull-crushers - 10-12 reps | XX | |||
| Cable rope pushdowns - 10-12 reps | XX |
TRAINING, NUTRITION & SUPPLEMENT NOTES:
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