Weeks 1, 2, & 3 - Day 1
| 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 | |
| Military Press 10, 8, 6, 6 reps (90 second rest) | ||||
| Rear Delt Rows (Performed on T-Bar Row Machine, elbows and upper arms away from torso in order to primarily stimulate the Rear Delts and not the Lats) 10, 8, 6, 6 reps (90 second rest) | ||||
| Modified Compound Superset: | XX | XX | XX | |
| E-Z Curls 10, 8, 6, 6 reps (90 second rest) | ||||
| Lying E-Z Triceps Extensions 10, 8, 6, 6 reps (90 second rest) | ||||
| Modified Compound Superset: | XX | XX | XX | |
| E-Z Preacher Curls 10, 8, 6, 6 reps (90 second rest) | ||||
| Triceps Dips 10, 8, 6, 6 reps (90 second rest) | ||||
| Superset: | XX | XX | XX | |
| Wrist Curls 15-30 reps (No rest) | XX | XX | ||
| Reverse Wrist Curls 15-30 reps (No rest) | XX | XX |
TRAINING, NUTRITION & SUPPLEMENT NOTES:
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