Day 5 Chest/Back
| 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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| ||
| Light cardiovascular warm-up for 5-10 minutes | XX | |
| Incline Barbell Bench Press: 8-12 reps | ||
| Weighted Dips: 8-12 reps | ||
| Incline Dumbbell Bench w/ Palms Facing In: 8-12 reps | ||
| Dumbbell Flyes: 8-12 reps | ||
| Cable Crossover: 8-12 reps | ||
| One-Arm Dumbbell Row: 8-12 reps | ||
| Bent Over Two-Arm Long Bar Row: 8-12 reps | ||
| Seated Cable Row: 8-12 reps | ||
| Wide-Grip Lat Pulldown: 8-12 reps | ||
| Wide-Grip Pulldowns Behind Neck: 8-12 reps | ||
| Bent-Arm Dumbbell Pullover: 8-12 reps | ||
| Light cardiovascular cool-down for 5-10 minutes | XX |
TRAINING, NUTRITION & SUPPLEMENT NOTES:
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