Sample Workout
| 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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| ||
| Midrange: Pulldowns 2 x 7-9 | ||
| Stretch and contracted: Machine pullovers 2 x 7-9 | ||
| Midrange: Behind-the-neck pulldowns 2 x 7-9 | ||
| Stretch: One-arm dumbbell rows 1 x 7-9 | XX | |
| Contracted: Bent-arm Bent over lateral raises 2 x 7-9 | ||
| Stretch and contracted: Forward-lean shrugs 2 x 7-9 |
TRAINING, NUTRITION & SUPPLEMENT NOTES:
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