Wednesday
| 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.
|
| ||
| Smith machine row - 8-10 reps with drop sets to total 25-30 reps | ||
| Lat pull down - 8-10 reps with drop sets to total 25-30 reps | ||
| Low rows - 8-10 reps with drop sets to total 25-30 reps | ||
| Dumbbell shrug - 8-10 reps with drop sets to total 25-30 reps | ||
| Standing barbell or cable curl - 8-10 reps with drop sets to total 25-30 reps | ||
| Standing calves - 8-10 reps with drop sets to total 25-30 reps | ||
| 45 minutes LI Cardio + 20 min posing practice | XX |
TRAINING, NUTRITION & SUPPLEMENT NOTES:
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