GrassAndRocks' Self Defense Routine
| 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.
|
| ||||
| Squats - 3 sets of 15-20 | XX | |||
| Deadlifts - 3 sets of 8-10 | XX | |||
| Smith Machine Press - 3 sets of 6-8 | XX | |||
| Crunches & Sit Ups - 4 sets of 25-50 | ||||
| Oblique Crunches - 3 sets of 20-40 | XX |
TRAINING, NUTRITION & SUPPLEMENT NOTES:
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