The Complete Workout For Men.
| 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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| Squat - 8-12 reps - 5-10 kg | ||||
| Stiff Leg Deadlift - 8-12 reps - 5-10 kg | ||||
| Lying Press - 8-12 reps - 3-6 kg | ||||
| Lying Flys - 8-12 reps - 3-5 kg | ||||
| Overhead Press - 8-12 reps - 3-5 kg | ||||
| Lateral Raise - 8-12 reps - 3-5 kg | ||||
| Bent-over Rows - 8-12 reps - 4-6 kg | ||||
| Biceps Curls - 8-12 reps - 4-5 kg | XX | |||
| Lying Triceps Extensions - 8-12 reps - 3-5 kg | XX | |||
| Abdominals Crunches - 8-12 reps - 2-5 kg |
TRAINING, NUTRITION & SUPPLEMENT NOTES:
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