Weeks 4 - Monday/Thursday
| 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 | |
| (Rest 1 minute after the 1st set of exercise 1 and then do the first set of exercise 2. Then rest a minute and go back to exercise 1. Continue this pattern until both exercises are done for the prescribed amount of sets). | XX | XX | |
| Incline Dumbbell Bench Press 10 reps (1 minute rest) | XX | ||
| One Arm Dumbbell Rows 10 reps (1 minute rest) | XX | ||
| Modified Compound Superset: | XX | XX | |
| Dumbbell Bench Press 10 reps (1 minute rest) | XX | ||
| Pulldown to Front 10 reps (1 minute rest) | XX | ||
| Modified Compound Superset: | XX | XX | |
| Bent Over Lateral Raises 10 reps (1 minute rest) | XX | ||
| Dumbbell Shoulder Press 10 reps (1 minute rest) | XX | ||
| Modified Compound Superset: | XX | XX | |
| Incline Dumbbell Curls 10 reps (1 minute rest) | |||
| Overhead Dumbbell Triceps Extensions 10 reps (1 minute rest) | |||
| Modified Compound Superset: | XX | XX | |
| Dumbbell Lunges 10 reps (1 minute rest) | |||
| Leg Curls 10 reps (1 minute rest) | |||
| Squats 10 reps (2 minute rest) | XX | ||
| Calf Raise 10 reps (2 minute rest) |
TRAINING, NUTRITION & SUPPLEMENT NOTES:
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