Week 1 - Friday
| 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 Row (close, parallel grip):* 10-12 reps | ||
| Wide Grip Pull-Ups: To failure | ||
| Machine Incline Bench Press: 10-12 reps | ||
| Push-Ups (feet up on bench, hands turned out): To failure | ||
| Arnold Press: 10-12 reps | ||
| Lateral Dumbbell Raises: 10 reps | ||
| Abs: Crunches or similar - 10 reps |
TRAINING, NUTRITION & SUPPLEMENT NOTES:
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