Workout A - Weeks 1 & 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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| ||
| Superset: | XX | |
| Incline Dumbbell Bench Press - 12-15 Reps | ||
| Wide Grip Pull-downs to Front (or Wide Grip Pull-ups to Front) - 12-15 Reps | ||
| Superset: | XX | |
| Flat Dumbbell Bench Press - 12-15 Reps | ||
| Reverse Close Grip Pull-downs (or Reverse Grip Chin-ups) - 12-15 Reps | ||
| Superset: | XX | |
| Incline Flyes - 12-15 Reps | ||
| One Arm Dumbbell Rows - 12-15 Reps | ||
| Superset: | XX | |
| One Legged Dumbbell Calf Raises - 12-15 Reps | ||
| Two Legged Dumbbell Calf Raises - 12-15 Reps |
TRAINING, NUTRITION & SUPPLEMENT NOTES:
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