Weeks 3-4 Wednesday
| 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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| Split Squats 1-2 Warm-Up Sets + 2 Sets x 10 Reps | |||
| Stiff-Legged Deadlifts - 10 Reps | XX | XX | |
| Behind the Back Shrugs - 10 Reps | XX | ||
| Incline Bench Press - 10 Reps | XX | XX | |
| Dips - 10 Reps | XX | ||
| Wide-Grip Chin-Ups - 10 Reps | XX | ||
| Pendlay Rows - 10 Reps | XX | ||
| Military Press - 10 Reps | XX | XX | |
| Lateral Raises - 10 Reps | XX | ||
| DB Hammer Curls - 10 Reps | XX | ||
| Triceps Pushdowns | XX | ||
| 1-Leg Calf Raises - 10 Reps | XX | ||
| Weighted Decline Sit-Ups - 10 Reps | XX |
TRAINING, NUTRITION & SUPPLEMENT NOTES:
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