Friday Weights 2.
| 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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| Speed Box Squats - 2 reps, 45-60% 1RM | ||||||||
| Repetition Effort Lift - MAX REPS | XX | XX | XX | XX | XX | |||
| Upper Back Lift (Vertical) - 8-12 reps | XX | XX | XX | XX | XX | |||
| Medial Delt Lift - 8-12 reps | XX | XX | XX | XX | XX | |||
| Superset: Elbow Flexion - 8-12 reps | XX | XX | ||||||
| Superset: Elbow Extension - 8-12 reps | XX | XX | ||||||
| Abdominal Circuit Training: 4-6 non weighted abdominal and oblique exercises and perform them in circuit fashion. | XX | XX | XX | XX | XX | XX | XX |
TRAINING, NUTRITION & SUPPLEMENT NOTES:
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