Day 3: shoulders, legs and 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 X 8-10 | |||
| Arnold Press 3 X 8-10 | |||
| Side laterals 3 X 8-10 | |||
| Upright rows 3 X 8-10 | |||
| Bent over flyes 3 x 8-10 | |||
| Shrugs 3 x 8-10 | |||
| Cable one arm side laterals 2 X 20 | XX | ||
| Leg extension 3 X 8-10 | |||
| Hack squats 3 X 8-10 | |||
| Leg press 3 X 8-10 | |||
| Walking lunges 3 X 40 feet | |||
| Lying leg curls 3 X 8-10 | |||
| Seated leg curls 3 X 8-10 | |||
| Stiff leg deadlift 3 X 8-10 | |||
| Crunches with 25lb plates 200 times | XX | XX | |
| Cable crunches 3 X 25 | |||
| Hanging leg raises 3 X 20 | |||
| Twisting with a stick 10 minutes | XX | XX |
TRAINING, NUTRITION & SUPPLEMENT NOTES:
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