J-Rod's Shoulder Routine - Advanced
| DAY: |
DATE: |
TIME: |
am/pm |
CARDIO TODAY? YES NO |
EXERCISE |
DURATION |
|
| LENGTH OF WORKOUT: | WEIGHT: | ||
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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| ||||
| Seated Dumbbell Presses - WARMUP (15 - 20 Reps) | XX | XX | XX | |
| Seated Dumbbell Presses (12, 10, 8, 6 Reps) | ||||
| Side Dumbbell Lateral Raises (8 - 10 Reps) | XX | |||
| Seated Dumbbell Laterals (10 - 12 Reps) | XX | |||
| Upright Barbell Rows (8 - 12 Reps) | XX | |||
| Dumbbell Shrugs (10 - 12 Reps) | XX |
TRAINING, NUTRITION & SUPPLEMENT NOTES:
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