3 Day Week - Full Body Workout (done 3x a week)
| 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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| |
| Leg Extensions | |
| Leg Curls | |
| Squats or Leg Press | |
| Back Superset: Lat Pulldowns or Pullups | |
| Back Superset: T-Bar Rows or Machine Rows | |
| Shoulders and Chest Superset: Standing or Seated Dumbbell Deltoid Press | |
| Shoulders and Chest Superset: Flat or Incline Dumbbell Bench Press or Pushups | |
| Arms Superset: Tricep Extensions or Dips | |
| Arms Superset: Seated Dumbbell Curls |
TRAINING, NUTRITION & SUPPLEMENT NOTES:
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