Beginner Full-Body: Each Muscle Group Trained Three Times Per Week
| 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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| |||
| Floor crunches - 1 set for 10-15 reps | XX | XX | |
| Reverse crunches - 1 set for 10-15 reps | XX | XX | |
| Oblique crunches - 1 set for 10-15 reps | XX | XX | |
| Bench Press (2 sets) | XX | ||
| Dumbbell Flyes (2 sets) | XX | ||
| Lat Pulldowns (2 sets) | XX | ||
| Seated Cable Rows (2 sets) | XX | ||
| Military or Dumbbell Press (2 sets) | XX | ||
| Lateral Raises (2 sets) | XX | ||
| Barbell or Cable Curls (3 sets) | |||
| Cable Pushdowns or Lying Tricep Extensions (3 sets) | |||
| Standing Calf Raises (3 sets) | |||
| Leg Press or Squats (2 sets) | XX | ||
| Leg Extensions (2 sets) | XX | ||
| Seated or Lying Leg Curls (3 sets) |
TRAINING, NUTRITION & SUPPLEMENT NOTES:
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