Saturday - Chest, Upper 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 3 sets x 8-12 reps | |||
| Dumbbell flyes 3 sets x 8-12 reps | |||
| Wide grip pushups (With plate on back if needed) 3 sets x 8-12 reps | |||
| Narrow grip chin ups 3 sets x At least 6 - Get assistance if needed | |||
| Wide grip lat pull down 3 sets x 8-12 reps | |||
| Bent over dumbbell row OR incline bench pull 3 sets x 8-12 reps |
TRAINING, NUTRITION & SUPPLEMENT NOTES:
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