Thursday - Shoulders/Back/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 presses - 10 reps, 12 reps on next set, 15 on last set | XX | |||
| Superset 1: Lateral raise - 15 reps | ||||
| Superset 1: Front raise: 15 reps | ||||
| Superset 1: Rear delt, belt over rows: 15 reps | ||||
| Superset 2: Assisted pull up, wide grip: 10 reps | ||||
| Superset 2: Lat pulldown: 12 reps | ||||
| Superset 2: Low cable pull: 15 reps | ||||
| 4 sets of 50 bicycle crunches |
TRAINING, NUTRITION & SUPPLEMENT NOTES:
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