Thursday - Chest, Biceps, Forearms & Abs
| 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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| Incline Barbell Press 5 sets x 10-12 reps | XX | |||||
| Flat Dumbbell Press 3 sets x 8-10 reps | XX | XX | XX | |||
| Incline Dumbbell Flyes 3 sets x 10 reps | XX | XX | XX | |||
| Cable Crossovers 3 sets x 12 reps | XX | XX | XX | |||
| Decline Bench Press 3 sets x 8 reps | XX | XX | XX | |||
| Straight Bar Curl 5 sets x 15 reps | XX | |||||
| Single Arm Dumbbell Curl 3 sets x 12 reps | XX | XX | XX | |||
| Single Arm Preacher Curl 3 sets x 10 reps | XX | XX | XX | |||
| Hammer Curl 2 sets x 12-15 reps | XX | XX | XX | XX | ||
| Reverse Curls 6 sets x 15 reps | ||||||
| Crunches 3 sets x 20 reps | XX | XX | XX | |||
| Rope Crunch 3 sets x 20 reps | XX | XX | XX | |||
| Hanging Leg Raise 3 sets x 12 reps | XX | XX | XX | |||
| Leg Lifts 3 sets x 10 reps | XX | XX | XX |
TRAINING, NUTRITION & SUPPLEMENT NOTES:
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