Weeks 3-4 Monday
| 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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| |||
| Full Squats - 1-2 Warm-Up Sets + 1 Set x 10 Reps | |||
| Snatch-Grip Deadlifts - 10 Reps | XX | ||
| Shrugs - 10 reps | XX | ||
| Incline Bench Press - 10 reps | XX | ||
| Dips - 10 reps | XX | XX | |
| Medium Grip Chin-Ups - 10 reps | XX | ||
| Pendlay Rows - 10 reps | XX | ||
| Military Press -10 reps | XX | ||
| Bent-Over Rear Lateral Raises - 10 reps | XX | XX | |
| Dumbbell Curls - 10 reps | XX | ||
| Triceps Extensions - 10 reps | XX | ||
| Calf Raises - 10 reps | XX | ||
| Weighted Crunches - 10 reps | XX |
TRAINING, NUTRITION & SUPPLEMENT NOTES:
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