Day 3 - Chest & Back (Wednesday/Saturday)
| 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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| Incline Barbell Bench Press - 10-12 reps | ||||
| Wide Grip Pull-up to Front - 10-12 reps | ||||
| Chest Dips - 10-12 reps | ||||
| Close Grip Pull-up - 10-12 reps | ||||
| Dumbbell Shrugs - 10-12 reps | XX | XX | ||
| External Rotations - 15-20 reps | XX | XX | ||
| Hanging Leg Raises - 20-25 reps | ||||
| Crunches - 20-25 reps |
TRAINING, NUTRITION & SUPPLEMENT NOTES:
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