Day 1: Shoulders/Calves
| 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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| Shoulder Press 3 x 12 superset with Arnold Press 3 x 12 | XX | XX | XX | |||
| Standing Single Lateral Raises (superset with 2 weights) 3 x 10, 3 x 12 | ||||||
| Alternating Dumbbell Front Raises 3 x 12 | XX | XX | XX | |||
| Single Rear Delt Machine 4 x 12 | XX | XX | ||||
| Seated Calf Raise 4 x 15 | XX | XX | ||||
| Standing Calf Raise 4 x 15 | XX | XX |
TRAINING, NUTRITION & SUPPLEMENT NOTES:
[ pdf ] [ Excel ]
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