Workout 4
| 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 chest press (12-15 reps) | |||
| Machine chest flyes (12-15 reps) | |||
| Lat pull downs (12-15 reps) | |||
| Low row machine (12-15 reps) | |||
| Dumbbell hammer curls (12-15 reps) | |||
| Dumbbell triceps kickbacks (12-15 reps) | |||
| Military press (12-15 reps) | |||
| Front/side dumbbell lateral raise (12-15 reps) | |||
| Hanging knee raises to front/side (12-15 reps) | |||
| Hyperextensions (12-15 reps) | |||
| Dumbbell lunges (12-15 reps) | |||
| Leg extensions (12-15 reps) | |||
| Leg curls (12-15 reps) | |||
| Standing calf raises (12-15 reps) |
TRAINING, NUTRITION & SUPPLEMENT NOTES:
[ pdf ] [ Excel ]
Back to the Printable Logs Main Page.