Thursday: Front/Side Delts & Upper Traps
| 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 machine press - 2x20-30kg, 1x10-40kg, 1x10-50kg, 1x6-60kg | |||||
| Dumbbell lateral raise - 1x10-12.5kg, 1x10-12.5kg, 1x8-15kg | XX | XX | |||
| Barbell upright rows - 1x10-20kg, 1x10-25kg, 1x8-30kg | XX | XX | |||
| Front dumbbell raise - 1x10-12.5kg, 2x10-15kg | XX | XX | |||
| External rotation - 2x20-40kg, 1x20-50kg | XX | XX | |||
| Seated dumbbell press - 1x10-22.5kg, 1x10-25kg | XX | XX | XX | ||
| Standing low-pulley deltoid raise (hand behind back) - 1x10-12.5kg, 2x10-15kg | XX | XX | |||
| Side dumbbell crunches - 1x20-25kg, 1x15-30kg, 1x10-35kg | XX | XX |
TRAINING, NUTRITION & SUPPLEMENT NOTES:
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