Tuesday - Heavy Upper/Lower Volume
| 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 Press - Warm Up x 3 reps | XX | XX | XX | |
| Incline Barbell Press - Warm Up x 2 reps | XX | XX | XX | |
| Incline Barbell Press - Warm Up x 1 rep | XX | XX | XX | |
| Incline Barbell Press - 3 working sets 3-5 reps with as heavy weight as possible | XX | |||
| Rack Deadlift - Warm Up x 3 reps | XX | XX | XX | |
| Rack Deadlift - Warm up x 2 reps | XX | XX | XX | |
| Rack Deadlift - Warm up x 1 rep | XX | XX | XX | |
| Rack Deadlift - 3 working sets 3-5 reps with as heavy weight as possible | XX | |||
| Weighted Dips - 3 sets 3-5 reps (warm up as needed up to 2-3 sets) | XX | |||
| Bent Over Barbell row - 3 sets 3-5 reps (warm up as needed up to 2-3 sets) | XX | |||
| Standing Side Lateral Raise - 3 sets 3-5 reps (warm up as needed up to 2-3 sets) | XX | |||
| Arm Superset of choice (Bicep and Tricep) - 3 sets 3-5 reps (warm up as needed up to 2-3 sets) | XX | |||
| Leg raises - 3-4 sets 30-45 seconds |
TRAINING, NUTRITION & SUPPLEMENT NOTES:
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