Workout 3: Deltoids, Arms, Abs
| 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.
|
| |||
| Overhead Press warm-up sets - 50% 1rm - 12 reps | |||
| Overhead Press working sets - 6 reps | |||
| Side/rear laterals - 10 reps | |||
| Every two weeks replace laterals with wide grip upright rows - 8-10 reps | |||
| Shrugs - Do this exercise when you're doing the laterals. - 6-8 reps | |||
| Triset: Lying EZ extensions (skull crushers)/pullover/close grip press - 5 reps per segment | |||
| Alternate Bicep Exercises Over Next 3 Weeks | XX | XX | XX |
| Week 1: EZ curls superset with cable curls - 8 reps | |||
| Week 2: Preacher curls superset with hammer curls - 8 reps | |||
| Week 3: EZ curls 8 reps superset with high cable curls 10-12 reps |
TRAINING, NUTRITION & SUPPLEMENT NOTES:
[ pdf ] [ Excel ]
Back to the Printable Logs Main Page.