Monday, Wednesday, Friday
| 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.
|
| ||||
| Machine Leg Presses - 10-12 reps | ||||
| Leg Extensions - 10-12 reps | ||||
| Leg Curls - 10-12 reps | ||||
| Calf Raises - 10-12 reps | ||||
| Machine Bench Press - 10-12 reps | ||||
| Incline Bench Press (EZ Curl Bar) - 10-12 reps | ||||
| Machine Flyes - 10-12 reps | ||||
| Straight Arm Pullovers - 10-12 reps | ||||
| Bent-Over Barbell Rows - 10-12 reps | ||||
| Wide-Grip Pulldowns - 10-12 reps | XX | XX | ||
| Close-Grip Pulldowns - 10-12 reps | XX | XX | ||
| Close-Grip Chin-Ups - 10-12 reps | ||||
| Crunches | XX | XX | XX | |
| Hanging Leg Raises | XX | XX | XX | |
| Twisting Crunches On A Decline - each side | XX | XX | ||
| Weighted Oblique Bending Exercise - each side | XX | XX |
TRAINING, NUTRITION & SUPPLEMENT NOTES:
[ pdf ] [ Excel ]
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