Friday: Delts, Traps & Triceps
| 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.
|
| |||||
| Seated Machine Press - 20, 15, 10, 8 and 15 reps | |||||
| Superset: 1 set reverse fly, one set seated lateral raise - rest, repeat | XX | XX | XX | ||
| Bent over Reverse Fly - 10 reps | XX | XX | |||
| Seated Lateral Raise - 10 reps | XX | XX | |||
| Superset: 1 set shrug, one set dumbbell front raise - Superset: 1 set shrug, one set dumbbell front raise - rest, repeat | XX | XX | XX | ||
| Barbell Shrugs - 10 reps | XX | XX | |||
| Alt. Dumbbell Front Raise - 10 reps | XX | XX | XX | XX | |
| Decline Tricep Ext - 10 reps | XX | XX | |||
| Rev. Grip Cable Pulldown - 10 reps | XX | XX | |||
| Rope Cable Pulldown - 10 reps | XX | XX | |||
| Crunch - 25 (squeeze the muscle) reps | XX | ||||
| Knee Ups - 20 (no swinging) reps | XX |
TRAINING, NUTRITION & SUPPLEMENT NOTES:
[ pdf ] [ Excel ]
Back to the Printable Logs Main Page.