Monday - Abs, Shoulders, Arms, Back
| 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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| |||
| Free Crunches - 15 reps | |||
| Hyperextensions - 15 reps | |||
| Military Press - 10 reps | |||
| Dumbbell Flyes - 10 reps | |||
| Straight Bar Shrugs - 10 reps | |||
| SUPERSET: Tricep Presses - 10 reps | |||
| SUPERSET: Dumbbell Curl - 10 reps | |||
| Tricep Dip Pushdown - 10 reps | |||
| SUPERSET: Cable Pushdowns - 10 reps | |||
| SUPERSET: Cable Curls - 10 reps | |||
| Machine or Free Pull-ups - 10 reps | |||
| Cable Pull-downs - 10 reps | |||
| Single-arm Dumbbell Row on Flat Bench - 10 reps |
TRAINING, NUTRITION & SUPPLEMENT NOTES:
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