Saturday: Full Bodypart Training:
| 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 dumbbell press - (12,10,8,8,6) | |||||
| Flat dumbbell press - (10,8,6) | XX | XX | |||
| Standing single leg calve raises - (15,12,10,10) | XX | ||||
| Seated calf raises - (15,10,8,8) | XX | ||||
| Concentration curls - (10,8,8) | XX | XX | |||
| Superset: Cable incline triceps extension - (6,6,6,6) | XX | ||||
| Superset: Dumbbell one-arm triceps extension - (15,12,10,8) | XX |
TRAINING, NUTRITION & SUPPLEMENT NOTES:
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