Weeks 1-2 Friday
| 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.
|
| ||
| Full Squats - 1-2 Warm-Up Sets + 1 Set x 15 Reps | XX | |
| Snatch-Grip Deadlifts - 15 reps | ||
| Incline Bench Press - 15 reps | ||
| Dips - 15 Reps | XX | |
| Medium Grip Chin-Ups - 15 Reps | ||
| Pendlay Rows - 15 Reps | ||
| Military Press - 15 Reps | ||
| Bent-Over Rear Lateral Raises - 15 Reps | XX | |
| Dumbbell Curls - 15 Reps | ||
| Decline Triceps Extensions - 15 reps | ||
| Calf Raises - 15 Reps | ||
| Leg Raises - 15 Reps |
TRAINING, NUTRITION & SUPPLEMENT NOTES:
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