Day 4: Shoulder
| 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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| Overhead press: 5 sets 15, 15, 10, 10, 10 | |||||
| Front dumbbell raises: 3 sets 10 | XX | XX | |||
| Up-right Rows: 3 sets 8-10 | XX | XX | XX | XX | |
| Side lateral raises: 3 sets 12 | XX | XX | |||
| Bent-over lateral raises: 3 sets 10-12 | XX | XX | |||
| Barbell Shrugs: 3 sets 8-10 | XX | XX | |||
| Dumbbell Shrugs: 3 sets 15 | XX | XX |
TRAINING, NUTRITION & SUPPLEMENT NOTES:
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