Monday: Chest/Back/Traps
| 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 - 10-12 reps | ||
| Deadlifts - 10-12 reps | ||
| Incline Hammer Strength press - 10-12 reps | ||
| Lat pulldowns - 10-12 reps | ||
| Dips - 10-12 reps | ||
| Barbell rows - 10-12 reps | ||
| Dumbbell pullovers - 10-12 reps | ||
| Machine rows - 10-12 reps | ||
| Decline bench press - 10-12 reps | ||
| Close-Grip pulldowns - 10-12 reps | ||
| Flat bench dumbbell flyes - 10-12 reps | ||
| Seated cable rows - 10-12 reps | ||
| Cable crossovers - 10-12 reps | ||
| Hyperextensions - 10-12 reps | ||
| Cable shrugs - 10-12 reps | XX | |
| Dumbbell shrugs - 10-12 reps | XX |
TRAINING, NUTRITION & SUPPLEMENT NOTES:
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