Beginner: Monday-Wednesday-Friday. Take one to two minute breaks in between each exercise and work on technique.
| 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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| ||
| One-arm Clean and Military Press - 5 reps L&R | ||
| One-arm Bent-over Row - 6 reps L&R | ||
| One-arm Windmill - 3 reps L&R | XX | |
| One-arm Front Squat - 6 reps L&R | ||
| One-arm Swing - 10 reps L&R |
TRAINING, NUTRITION & SUPPLEMENT NOTES:
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