Shoulders
| DAY: |
DATE: |
TIME: |
am/pm |
CARDIO TODAY? YES NO |
EXERCISE |
DURATION |
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| 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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| Sitting Barbell Shoulder press- Back of Head - 4 Sets - 10, 5-8, 3-5, 5-8 reps | ||||
| Sitting Barbell Shoulder press- Front of head - 4 Sets - 10, 5-8, 3-5, 5-8 reps | ||||
| Side Lateral Dumbbell Raises Superset with Front Dumbbell Raises - 4 Sets - 10 reps | ||||
| Shoulder Cleans - 4 sets - 5-8 reps | ||||
| Shrugs- Superset with behind the back and in front of body - 3 Sets 10, 5-8, 5-10 reps | XX | |||
| Bent-over Rear delt raise (dumbbells or cables) - 4 Sets - 10, 5-8, 5-8, 10 reps | ||||
| Cable External Rotations - 4 Sets - 10, 5-8, 5-8, 10 reps |
TRAINING, NUTRITION & SUPPLEMENT NOTES:
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