Weeks 2, 3, & 4 - Loading Phase Day 1
| 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 | XX | XX | |
| Dumbbell Shoulder Press 10-12 reps (30 second rest) | ||||
| Bent Over Laterals 10-12 reps (30 second rest) | ||||
| Superset: | XX | XX | XX | |
| Dumbbell Curls 10-12 reps (No rest) | ||||
| Lying Dumbbell Triceps Extensions 10-12 reps (1 minute rest) | ||||
| Superset: | XX | XX | XX | |
| Incline Curls 10-12 reps (No rest) | ||||
| Overhead Dumbbell Triceps Extensions 10-12 reps (1 minute rest) | ||||
| Superset: | XX | XX | XX | |
| Wrist Curls 15-30 reps (No rest) | XX | |||
| Reverse Wrist Curls 15-30 reps (No rest) | XX | |||
| On Week 3, add: | XX | XX | XX | |
| Superset: | XX | XX | XX | |
| Bent Over Laterals 10-12 reps (No rest) | XX | |||
| Concentration Curls 10-12 reps (No rest) | XX | |||
| Triceps Pushdowns 10-12 reps (1 minute rest) | XX | |||
| On Week 4, add: | XX | XX | XX | |
| Superset: | XX | XX | XX | |
| Lateral Raises 10-12 reps (No rest) | XX | |||
| Hammer Curls 10-12 reps (No rest) | XX | |||
| Triceps Dips 10-12 reps (1 minute rest) | XX |
TRAINING, NUTRITION & SUPPLEMENT NOTES:
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