Mondays & Thursdays: Weeks 1-2: Push 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.
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| Smith Squat - 6-8 Reps | ||||
| Leg Press - 6-8 Reps | ||||
| Incline Bench - 6-8 Reps | ||||
| Dumbell Flat - 6-8 Reps | ||||
| Dumbell Press - 6-8 Reps | ||||
| Lat Raise - 6-8 Reps | XX | XX | ||
| Seated Front Raise - 6-8 Reps | XX | XX | ||
| Close Grip Smith - 6-8 Reps | XX | |||
| Dips Or Pushdown - 6-8 Reps | XX | |||
| Standing Calve Raise - 6-8 Reps |
TRAINING, NUTRITION & SUPPLEMENT NOTES:
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