Monday
| 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 40 min | XX | XX | XX | |
| Afternoon cardio: 20-30 min | XX | XX | XX | |
| Front Lateral Raises - 3 sets of 12, 1 set of negatives to failure | ||||
| Side Lateral Raises - 3 sets of 12, 1 set of negatives to failure | ||||
| Bent Over Rear Delt Raises - 3 sets of 12, 1 set of negatives to failure | ||||
| Shoulder Press - 3 sets of 12, 1 set of negatives to failure | ||||
| Push-ups 3 sets until failure | XX | |||
| Crunches on ball 3 sets of 50, 10 static holds | XX | |||
| Stretching | XX | XX | XX |
TRAINING, NUTRITION & SUPPLEMENT NOTES:
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