Day 4 Workout - 4 Week Size Phase
| 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 Bench - 8 reps | ||||
| Seated Row - 8 reps | ||||
| Bench Flyes - 10 reps | ||||
| One-Arm DB Rows - 10 reps | ||||
| Low-Incline Flyes - 12 reps | ||||
| Bent-Over Lateral | XX | XX | XX | |
| Raises - 12 reps | ||||
| Dumbbell Press - 10 reps | ||||
| Pulldowns - 10 reps | ||||
| Leg Raises - 12 reps | ||||
| Weighted Crunches - 12 reps |
TRAINING, NUTRITION & SUPPLEMENT NOTES:
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