Mondays
| 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 or Dumbbell Press 4 sets of 10, 8, 6, 4 reps | ||||
| Decline Barbell or Dumbbell Press 4 sets of 10, 8, 6, 4 reps | ||||
| Flat Bench Dumbbell Press 4 sets of 10, 8, 6, 4 reps | ||||
| Dumbbell or Cable Fly 4 sets of 10, 8, 6, 4 reps | ||||
| Dumbbell Pullover 3 sets of 10, 8, 6 reps | XX | |||
| Heavy Barbell or Dumbbell Shrugs 4 sets of 12, 10, 8, 6 reps | ||||
| Horizontal Row Machine 4 sets of 10, 8, 6, 4 reps | ||||
| Decline weighted sit-ups 4 sets of 30 reps | ||||
| Russian Twist 3 sets of 20 reps w/ weight | XX | |||
| Hanging Leg Raise 3 sets of 20 reps w/ weight | XX | |||
| 15 minute if light cardio | XX | XX | XX |
TRAINING, NUTRITION & SUPPLEMENT NOTES:
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