Wednesday
| 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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| Laying Side Raise | XX | XX | XX | |
| Laying Front Raise | XX | XX | XX | |
| Seated Side Raise | XX | XX | XX | |
| Seated Front Raise | XX | XX | XX | |
| Upright Rows | XX | XX | XX | |
| Iso Rear Delt | XX | XX | XX | |
| Close Stance Leg Press | XX | XX | XX | |
| Iso Leg Press | XX | XX | XX | |
| Duck Stance Leg Press | XX | XX | XX | |
| Iso Leg Extension | XX | XX | XX | |
| Slow Crunch: 4x50 | ||||
| Reverse Curl: 4x50 | ||||
| Side Crunch: 4x50 |
TRAINING, NUTRITION & SUPPLEMENT NOTES:
[ pdf ] [ Excel ]
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