10 Weeks Out - Friday: Shoulders/Traps/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.
|
| ||||||
| Single Dumbbell Lateral Raises (standing): 12, 12, 10 Reps | XX | XX | XX | |||
| Single Cable Lateral Raises (standing): 20, 20, 20 Reps | XX | XX | XX | |||
| Dumbbell Front Raises: 10, 10, 10 Reps | XX | XX | XX | |||
| or | XX | XX | XX | XX | XX | |
| EZ Bar Front Raises: 10, 10, 10 Reps | XX | XX | XX | |||
| EZ Bar Upright Rows: 10, 10, 10 Reps | XX | XX | XX | |||
| Shoulder Shrugs with Bar: 15, 12, 12, 10, 12, 12 Reps | ||||||
| or | XX | XX | XX | XX | XX | |
| Dumbbell Shrugs: 15 Reps | XX | XX | XX | XX | XX | |
| Calf Raises: 15, 15, 15, 15 Reps | XX | XX |
TRAINING, NUTRITION & SUPPLEMENT NOTES:
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