Thursday (shoulders)
| 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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| Military press behind the neck: 1x12, 1x10, 1x8, 1x6 | ||||
| Dumbbell press: 1x8, 1x6 | XX | XX | ||
| Seated lateral raises: 2x to fail | XX | XX | ||
| Cable lateral raises: 2x to fail | XX | XX | ||
| Rear delts w/ cables or dumbbell: 2x to fail | XX | XX | ||
| Shrugs w/ dumbbells: 2x to fail | XX | XX |
TRAINING, NUTRITION & SUPPLEMENT NOTES:
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