Jens Workout - Monday & Wednesday: Upper Body
| 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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| Superset: | XX | XX | XX | XX |
| Decline Bench Press: 4 sets of 12, 10, 8, 6 reps | ||||
| Machine Bench Press: 1 set of 12 reps | XX | XX | XX | |
| Superset: | XX | XX | XX | XX |
| Rear Delt Raises: 4 sets of 12, 10, 8, 6 reps | ||||
| Dumbbell Front Raises: 1 set of 12 reps | XX | XX | XX | |
| Superset: | XX | XX | XX | XX |
| Pullups: 4 sets of 12, 10, 8, 6 reps | ||||
| Lat Pulldown: 1 set of 12 reps | XX | XX | XX | |
| Superset: | XX | XX | XX | XX |
| Dips: 4 sets of 12, 10, 8, 6 reps | ||||
| Triceps Pushdowns: 1 set of 12 reps | XX | XX | XX | |
| Superset: | XX | XX | XX | XX |
| Preacher Machine Curls: 4 sets of 12, 10, 8, 6 reps | ||||
| Rope Hammer Curls: 1 set of 12 reps | XX | XX | XX |
TRAINING, NUTRITION & SUPPLEMENT NOTES:
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