Day 1: 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 5 x 12,10, 8, 6,12 | |||||
| Dumbbell Flyes 1 x12 | XX | XX | XX | XX | |
| Dumbbell Rows 5x 12,10, 8, 6,12 | |||||
| Assisted Pull ups 1x 12 | XX | XX | XX | XX | |
| Dumbbell Presses 5x 12, 10,8, 6,12 | |||||
| Lateral Raises 1 x 12 | XX | XX | XX | XX | |
| Dumbbell Curls 5 x 12, 10, 8, 6, 12 | |||||
| Standing Dumbbell curls 1 x 12 | XX | XX | XX | XX | |
| Dumbbell kickbacks 5x 12, 10, 8, 6, 12 | |||||
| Skull Crushers 1 x 12 | XX | XX | XX | XX |
TRAINING, NUTRITION & SUPPLEMENT NOTES:
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