Wendy Page's Workout
| 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 #1: Db flyes - 10 reps | |||||
| Superset #1: Plyometric pushups - 8-10 reps | |||||
| Superset #1: Punching the heavy bag - 2 minutes each with a 30 sec. rest | XX | XX | |||
| Superset #2: Leg extension - 15-20 reps | |||||
| Superset #2: Jump squats - 12 reps | |||||
| Superset #2: Rope jumping - 2 minutes each, with a 30 sec. rest | XX | XX | |||
| Superset #3: Lat pulldown - 10 reps | |||||
| Superset #3: Db shoulder press - 12 reps | |||||
| Superset #3: Spin bike - 6 minutes | XX | XX | |||
| Superset #4: Standing cable row - 10 reps | XX | XX | XX | XX | |
| Superset #4: Lying hamstrings extensions - 12-15 reps | XX | XX | XX | XX | |
| 2 minutes of jump roping | XX | XX | XX | XX | |
| 2 minutes of hitting the heavy bag | XX | XX | XX | XX | |
| 2 minute sprint on the spin bike | XX | XX | XX | XX |
TRAINING, NUTRITION & SUPPLEMENT NOTES:
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