Nick Scotts Workout - Monday: Chest & Triceps
| 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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| Morning | XX | XX | XX | XX | XX |
| Cardio - 60 minutes - 60% MHR | XX | XX | XX | XX | |
| Smith Machine Bench Press: 5 x 7-15 | |||||
| Smith Machine Incline Bench Press: 2 x 10-12 | XX | XX | XX | ||
| Dips: 2 x 12 | XX | XX | XX | ||
| Dumbbell Pullovers: 3 x 12 | XX | XX | |||
| Cable Crossovers: 2 x 10 | XX | XX | XX | ||
| Night | XX | XX | XX | XX | XX |
| Cardio - 30 minutes - 60% MHR | XX | XX | XX | XX | |
| Close-Grip Bench Press: 5 x 12 | |||||
| Seated Triceps Press: 2 x 8-12 | XX | XX | XX | ||
| Cable Overhead Extensions: 1 x 12 | XX | XX | XX | XX | |
| Rope Pushdowns: 2 x 12 | XX | XX | XX | ||
| Reverse Grip Pushdowns: 1 x 12 | XX | XX | XX | XX | |
| Bench Dips: 1 x 15 | XX | XX | XX | XX |
TRAINING, NUTRITION & SUPPLEMENT NOTES:
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