Alex Silvas Workout: Day 3 - Chest & Back
| DAY: |
DATE: |
TIME: |
am/pm |
CARDIO TODAY? YES NO |
EXERCISE |
DURATION |
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| 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 Dumbbell Bench Press 4 x 10-12 (No rest) | ||||
| Lat Pulldown 4 x 10-12 (1 minute rest) | ||||
| Chest Dips 4 x 10-12 (No rest) | ||||
| Pull-up 4 x 10-12 (1 minute rest) | ||||
| Dumbbell Shrugs 3 x 10-12 | XX | |||
| External Rotations 3 x 15-20 | XX | |||
| Leg Raises 4 x 25 (30 second rest) | ||||
| Crunches 4 x 25 (30 second rest) | ||||
| One Arm Rows 3 x 10-12 (No rest) | XX | |||
| Dumbbell Bench Press 3 x 10-12 (No rest) | XX | |||
| Knee-Ins 3 x 25 (1 minute rest) | XX | |||
| Stiff Arm Pulldowns 3 x 10-12 (No rest)Stiff Arm Pulldowns 3 x 10-12 (No rest) | XX | |||
| Incline Flyes 3 x 10-12 (No rest) | XX | |||
| Side Crunches 3 x 25 (1 minute rest) | XX |
TRAINING, NUTRITION & SUPPLEMENT NOTES:
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