Workout A1
| 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.
|
| ||
| Incline Bench Barbell Press - 8-12 reps | ||
| Flat Bench Dumbbell Press - 8-12 reps | ||
| Dumbbell Pullover - 8-12 reps | ||
| Wide-grip Pull-up - 8-12 reps | ||
| T-bar or Close-grip Pulley Row - 8-12 reps | ||
| Barbell or Smith Shoulder Press - 8-12 reps | ||
| Dumbbell Side Lateral - 8-12 reps | ||
| Dumbbell Bent-over Lateral - 8-12 reps | ||
| Barbell Shrug - 8-12 reps | ||
| Lying Leg raise - 8-12 reps | ||
| Floor Crunch - 8-12 reps |
TRAINING, NUTRITION & SUPPLEMENT NOTES:
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