Monday: Chest/Delts/Triceps Workout A.
| 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 press - 6-8 reps | ||
| Dips - 6-8 reps | ||
| Machine bench press - 6-8 reps | ||
| Dumbbell flyes - 6-8 reps | ||
| Seated overhead press - 6-8 reps | ||
| Tricep pressdowns - 6-8 reps | ||
| Smith-machine upright rows - 6-8 reps | ||
| One-arm dumbbell overhead extensions - 6-8 reps | ||
| Side dumbbell laterals - 6-8 reps |
TRAINING, NUTRITION & SUPPLEMENT NOTES:
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