Volleyball Strength
| 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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| |||
| Rope extensions or triceps curls (10-12 reps) | |||
| Military press (10-12 reps) | |||
| Upright rows (10-12 reps) | |||
| Dumbbell lift to side and back (10-12 reps) | |||
| Palms down wrist curl (10-12 reps) | |||
| Palms up wrist curl (10-12 reps) | |||
| Roman chair (10-12 reps) | |||
| Squats (10-12 reps) | |||
| Lunges (10-12 reps) | |||
| Power cleans (10-12 reps) | |||
| Calf raise (10-12 reps) | |||
| Crunches (10-12 reps) |
TRAINING, NUTRITION & SUPPLEMENT NOTES:
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