Day 5: Chest/Back/Thighs/Calves
| 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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| Machine Press: 4-8 reps | ||||
| Incline Flyes: 4-8 reps | ||||
| Incline DB Press: 4-8 reps | ||||
| Dips: 4-8 reps | ||||
| Pull Ups (reach total of 50 reps) | ||||
| Palms in Pulldown: 4-8 reps | ||||
| Leg Press: 8-12 reps | ||||
| Lunges: 12 total reps | ||||
| Leg Curl: 8-12 reps | ||||
| Leg Extension: 8-12 reps | ||||
| Calf Machine: 12 reps x4 sets |
TRAINING, NUTRITION & SUPPLEMENT NOTES:
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