Day 1: Chest, Triceps and Abs
| 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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| |||
| Hyperextension (3 sets) | |||
| Smith machine incline press (2 sets) | XX | ||
| Dumbbell press on flat bench (2 sets) | XX | ||
| Dumbbell flyes (2 sets) | XX | ||
| Hammer machine weighted dip (2 sets) | XX | ||
| Hyperextension (3 sets) | |||
| Seated French press (2 sets) | XX | ||
| Lying French press (2 sets) | XX | ||
| Close-grip triceps press-down (2 sets) | XX | ||
| Reverse-grip cable pull-down (2 sets) | XX | ||
| Hyperextension (3 sets) | |||
| Machine ab crunch (3 sets) | |||
| Oblique crunch (2 sets) | XX | ||
| Leg raise (3 sets) |
TRAINING, NUTRITION & SUPPLEMENT NOTES:
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