The Modern Strength Training/Fat Loss Program
| 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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| Kettlebell Clean & Press/Swings: 1 set, 20 reps, 60 seconds rest | XX | XX | XX | |
| Hang Cleans To Front Squats: 3 sets, 8-10 reps, 90 seconds rest | XX | |||
| Hack Squats: 4 sets, 10-12 reps, no rest | ||||
| Pullups: 4 sets, as many reps as possible, 60-90 seconds rest | ||||
| Deadlifts: 3 sets, 10-12 reps, no rest | XX | |||
| Pushups: 3 sets, as many reps as possible, 60-90 seconds rest | XX | |||
| Preacher Curls To Standing Curls: 3 sets, 10-12 reps | XX | |||
| Dips: 3 sets, as many reps as possible | XX | |||
| Laterals: 4 sets, 15-20 reps, 45-60 seconds rest | XX | XX | XX | |
| Calf Press On The Leg Press Machine: perform 50-100 reps in the fewest sets possible | XX | XX | XX |
TRAINING, NUTRITION & SUPPLEMENT NOTES:
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