Sample Training Program.
| 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-width Grip Smith Machine presses - 12 reps | ||
| One-arm Dumbbell Lateral Raises - 12-15 reps | ||
| Cable Seated Rear Lateral Raise - 12-15 reps | ||
| One-arm Dumbbell Front Raises - 12-15 reps | ||
| Incline One-Arm Lateral Raises - 12-15 reps |
TRAINING, NUTRITION & SUPPLEMENT NOTES:
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