Week 1 Monday-Thursday
| 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 Dumbbell Bench Press - 10 reps (1 minute rest) | XX | ||
| One Arm Dumbbell Rows - 10 reps (1 minute rest) | XX | ||
| Superset 1: Dumbbell Bench Press - 10 reps (1 minute rest) | XX | ||
| Superset 1: Pulldown to Front - 10 reps (1 minute rest) | XX | ||
| Superset 2: Bent Over Lateral Raises - 10 reps (1 minute rest) | XX | ||
| Superset 2: Dumbbell Shoulder Press - 10 reps (1 minute rest) | XX | ||
| Superset 3: Incline Dumbbell Curls - 10 reps (1 minute rest) | |||
| Superset 3: Overhead Dumbbell Triceps Extensions - 10 reps (1 minute rest) | |||
| Superset 4: Dumbbell Lunges - 10 reps (1 minute rest) | |||
| Superset 4: Leg Curls - 10 reps (1 minute rest) | |||
| Superset 5: Squats - 10 reps (2 minute rest) | XX | ||
| Superset 5: Calf Raise - 10 reps (2 minute rest) |
TRAINING, NUTRITION & SUPPLEMENT NOTES:
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