Day 5 - Delts, Arms, Abs
| DAY: |
DATE: |
TIME: |
am/pm |
CARDIO TODAY? YES NO |
EXERCISE |
DURATION |
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| 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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| Military press - 3 warm-up sets, begin with 50% of your 1rm for 15 reps | |||
| Side laterals - 8-10 reps | |||
| Rear laterals - 8-10 reps | |||
| Shrugs - 8 reps | |||
| Triset 1: Lying EZ extensions - 8-10 reps | XX | XX | |
| Triset 1: Pullovers - 8-10 reps | XX | XX | |
| Triset 1: Close-grip press - 8-10 reps | XX | XX | |
| EZ curls - 3 warm-up sets, 50% of 1rm for 12-15 reps | |||
| Triset 2: Close Grip EZ curls - 8-10 reps | XX | XX | |
| Triset 2: Standing EZ curls - 8-10 reps | XX | XX | |
| Triset 2: Reverse bent rows - 8-10 reps | XX | XX | |
| Reverse curls - 15 reps | |||
| Crunches - 25 reps |
TRAINING, NUTRITION & SUPPLEMENT NOTES:
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