Day 4
| 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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| ||||
| Parallel Squats - 4 sets of 12 | ||||
| Stiff-Legged Deadlift - 3 sets of 8 | XX | |||
| Seated Calf Raises - 4 sets of 15 | ||||
| Dips - 4 sets 12 | ||||
| One Arm Dumbbell Rows - 4 sets of 12 | ||||
| Dumbbell Pullovers - 4 sets of 12 | ||||
| Incline Dumbbell Press - 4 sets of 12 | ||||
| Reverse Barbell Curl - 2 sets of 8 | XX | XX | ||
| Close Grip Bench - 2 sets of 8 | XX | XX | ||
| Wrist Curls - 2 sets of 15 | XX | XX |
TRAINING, NUTRITION & SUPPLEMENT NOTES:
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