Weeks 1, 2, & 3 - Day 3
| 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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| Modified Compound Superset: | XX | XX | XX | |
| Incline Barbell Bench Press 10, 8, 6, 6 reps (90 second rest) | ||||
| Wide Grip Pull-up to Front (Palms facing away from you) 10, 8, 6, 6 reps (90 second rest) | ||||
| Modified Compound Superset: | XX | XX | XX | |
| Chest Dips 10, 8, 6, 6 reps (90 second rest) | ||||
| Close Grip Pull-up (Palms facing you) 10, 8, 6, 6 reps (90 second rest) | ||||
| Superset: | XX | XX | XX | |
| Dumbbell Shrugs 10-12 reps (No Rest) | XX | XX | ||
| External Rotations (for strengthening of the rotator cuff) 15-20 reps (No Rest) | XX | XX | ||
| Superset: | XX | XX | XX | |
| Hanging Leg Raises 25 reps (No Rest) | ||||
| Crunches (performed on Decline Bench) 25 reps (30 second rest) |
TRAINING, NUTRITION & SUPPLEMENT NOTES:
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