Power Base Program (Week 1 -2) - Monday/Thursday
| 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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| |||||
| Hang Clean (50% of 1RM): 3 x 8 (example: 3 x 135 x 8) | XX | XX | |||
| Flat Bench Press (50% of 1RM): Bar x12, 1x 8, 3 x10 (example: bar x 12, 135 x 8, 3 x 185 x 10) | |||||
| Medicine Ball Drills | XX | XX | XX | XX | |
| Incline D.B. Bench Press: 2 x 20 (example: 2 x 65 x 20) | XX | XX | XX | ||
| Dips 3x 10 | XX | XX | |||
| Hammer Curls 3x 8 | XX | XX | |||
| Crunches/Russian Twists 2 x 15 | XX | XX | XX | ||
| Four Way Neck | XX | XX | XX | XX |
TRAINING, NUTRITION & SUPPLEMENT NOTES:
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