Day 1: Abs & Chest
| DAY: |
DATE: |
TIME: |
am/pm |
CARDIO TODAY? YES NO |
EXERCISE |
DURATION |
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| 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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| Hanging leg raises: 4 sets x 17, 13, 11, 9 | ||||
| Decline bench situps w/ 45 lbs plate across chest: 4 x 20 | ||||
| Incline barbell bench press: 4 x 10 | ||||
| Flat bench barbell press: 4 x 10 | ||||
| Flat bench dumbbell flys 4x12 | ||||
| Cable crossovers 4x12 | ||||
| Decline barbell bench press 4x10 | ||||
| Flat bench dumbbell pullover 4x10 | ||||
| Dips until failure: 3 sets | XX |
TRAINING, NUTRITION & SUPPLEMENT NOTES:
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