Weeks 1-8: Day 4
| 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.
|
| |||
| Skull Crushers (6-8 reps) | XX | ||
| Wide Grip Front Pulldowns (6-8 reps) | XX | ||
| Triceps Pressdowns (triple drops, 6, 6, 6) | |||
| Hammer Row Machine (triple drops, 6, 6, 6) | |||
| Hammer Bench Press (12 reps) | |||
| One Arm DB Curls (12 reps) | |||
| Abs | |||
| Cardio (15 min) | XX | XX |
TRAINING, NUTRITION & SUPPLEMENT NOTES:
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