Friday.
| 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.
|
| ||||||
| Morning Cardio (jog 35-40 minutes) | XX | XX | XX | XX | XX | |
| Barbell Press (15 warm-up, 12, 12, 10, 8, 10) | ||||||
| Upright row(15,12, 10, 10) | XX | XX | ||||
| Side Lateral Raise (15, 12, 12, 10) | XX | XX | ||||
| Front Raise with Weight Plate (15) | XX | XX | XX | |||
| Shoulder Shrugs (20,15,12) | XX | XX | XX |
TRAINING, NUTRITION & SUPPLEMENT NOTES:
[ pdf ] [ Excel ]
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