Friday Workout
| 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.
|
| |||||
| Shoulder Shrugs - 5x6-8 reps | |||||
| Front Raises - 5x8-10 reps | |||||
| Lateral Raises - 5x8-10 reps | |||||
| External Shoulder Rotation - 3x10-15 reps | XX | XX | |||
| Prone Horizontal Abduction - 3x10-15 reps | XX | XX | |||
| 90-90 External Shoulder Rotation - 3x10-15 reps | XX | XX | |||
| Single-Arm Alternate-Leg Bound | XX | XX | XX | XX | |
| Lateral Barrier Hop | XX | XX | XX | XX | |
| Backward Skip | XX | XX | XX | XX |
TRAINING, NUTRITION & SUPPLEMENT NOTES:
[ pdf ] [ Excel ]
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