Day 4: Chest, Biceps, Abs, 30 minutes cardio following weights
| 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 DB Bench Press - 15,12,10,8,6 reps | |||||
| Regular Pushup - 10-15 reps | XX | XX | |||
| Flat DB Fly - 12,10,8,6 reps | XX | ||||
| Barbell Curl - 12,10,8,6 reps | XX | ||||
| Alternating DB Curl - 12,10,8,6 reps | XX | ||||
| Reverse Crunch - 20 reps | XX | XX | |||
| Hanging Straight Leg Raise - 15 reps | XX | XX | |||
| Scissor Kicks - 35-40 reps (total) | XX | XX |
TRAINING, NUTRITION & SUPPLEMENT NOTES:
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