Day 1 - Chest, Back, Abs
| 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 bench press - 3 warm-up sets, begin at 50% of 1 rm for 15 reps; 3 working sets, 8 reps | ||||||
| Flat bench press to neck - 8 reps | XX | XX | XX | |||
| Incline flyes - 8 reps | XX | XX | XX | |||
| Deadlifts - 3 warm-up sets, 50% of 1 rm for 12 reps; 2-3 working sets, 8 reps | ||||||
| Chins - 10-15 reps | XX | XX | XX | XX | XX | |
| Wide grip lat pull-down - 8-10 reps | XX | XX | XX | |||
| Bent rows - 8 reps | XX | XX | XX | |||
| Crunches - 25 reps | XX | XX | XX |
TRAINING, NUTRITION & SUPPLEMENT NOTES:
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