Weeks 5-8: Monday, Wednesday, Friday
| 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.
|
| ||
| Superset: | XX | |
| Pushups (10-15 reps) | ||
| Two Arm Dumbbell Rows (10-15 reps) | ||
| Superset: | XX | |
| Flat Dumbbell Bench Press (10-15 reps) | ||
| One Arm Row (10-15 reps) | ||
| Superset: | XX | |
| Shoulder Overhead Press (10-15 reps) | ||
| Bent Over Laterals (10-15 reps) | ||
| Superset: | XX | |
| Dumbbell Curls (10-15 reps) | ||
| Overhead Triceps Extensions (10-15 reps) | ||
| Triset: | XX | |
| Dumbbell Squats (10-15 reps) | ||
| Stiff Legged Deadlifts (10-15 reps) | ||
| Lunges (10-15 reps) | ||
| Single Set | XX | |
| Calf Raises (10-15 reps) |
TRAINING, NUTRITION & SUPPLEMENT NOTES:
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