Day 1 (UBWO - Upper Body Workout)
| 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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| Inclined Dumbbell Press - 12, 10, 8, 6, 12 reps | |||||
| Dumbbell Flyes - 12reps | XX | XX | XX | XX | |
| DB Rows - 12, 10, 8, 6, 12 reps | |||||
| Pull Ups (machine assisted) - 12reps | XX | XX | XX | XX | |
| DB Presses - 12, 10, 8, 6, 12 reps | |||||
| Lateral Raises - 12reps | XX | XX | XX | XX | |
| DB Curls - 12, 10, 8, 6, 12 reps | |||||
| Standing Cable Curls - 12reps | XX | XX | XX | XX | |
| Skull Crushers - 12, 10, 8, 6, 12 reps | |||||
| DB Kickbacks - 12reps | XX | XX | XX | XX |
TRAINING, NUTRITION & SUPPLEMENT NOTES:
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