Day 4 - Upper Body.
| 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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| Seated Machine Press - 10,8,6 reps | XX | |||
| Incline Dumbbell Press - 12,10,6-8 reps | XX | |||
| Flat Bench Dumbbell Press - 12,10,6-8 reps | XX | |||
| Seated Overhead Press - 10,8 reps | XX | XX | ||
| Dumbbell Lateral and Front Raise Alternating - 5 lat reps, 5 front reps | ||||
| Upright Rows - 10 reps | XX | |||
| Back-rows - 10,8,5 reps | XX | |||
| Front Pulldown - 10,8,6 reps | XX | |||
| Skull Crushers - 12,12,8 reps | XX | |||
| Machine Dips - 10, 8 reps | XX | XX | ||
| Cable Rope Pressdown - 10,8,6 reps | XX | |||
| Standing Barbell Curl - 15,15,10 reps | XX | |||
| Seated Dumbbell Curl - 10 reps | XX | XX | ||
| Cable Bicep Curls - 10,8,6 reps | XX | |||
| Plank - 60 seconds | XX | |||
| Crunches - failure | XX | XX | XX | |
| Decline Bench Crunch - 12 reps | XX | XX | ||
| Reverse Crunch - 30 reps | XX | XX | ||
| Obliques Twist With Medicine Ball - 12 reps | XX |
TRAINING, NUTRITION & SUPPLEMENT NOTES:
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