Weeks 2, 3, & 4 - Loading Phase Day 3
| 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 | XX | XX | |
| Incline Dumbbell Bench Press 10-12 reps (No rest) | ||||
| Wide Grip Pull-up to Front (Palms facing away from you) 10-12 reps (1 minute rest) | ||||
| Superset: | XX | XX | XX | |
| Chest Dips 10-12 reps (No rest) | ||||
| Close Grip Pull-up (Palms facing you) 10-12 reps (1 minute rest) | ||||
| Superset: | XX | XX | XX | |
| Dumbbell Shrugs 10-12 reps | XX | |||
| External Rotations (for strengthening of the rotator cuff) 15-20 reps | XX | |||
| Superset: | XX | XX | XX | |
| Leg Raises 25 reps (30 second rest) | ||||
| Crunches 25 reps (30 second rest) | ||||
| On Week 3, add: | XX | XX | XX | |
| Superset: | XX | XX | XX | |
| One Arm Rows 10-12 reps (No rest) | XX | |||
| Dumbbell Bench Press 10-12 reps (No rest) | XX | |||
| Knee-Ins 25 reps (1 minute rest) | XX | |||
| On Week 4, add: | XX | XX | XX | |
| Superset: | XX | XX | XX | |
| Stiff Arm Pulldowns 10-12 reps (No rest) | XX | |||
| Incline Flyes 10-12 reps (No rest) | XX | |||
| Side Crunches 25 reps (1 minute rest) | XX |
TRAINING, NUTRITION & SUPPLEMENT NOTES:
[ pdf ] [ Excel ]
Back to the Printable Logs Main Page.