Female Standout Substitutions
| 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: Pushups - reps to failure | ||
| Superset #1: Barbell Row or Seated Wide-Grip Row - 8 reps | ||
| Superset #2: DB Incline Press - 8 reps | ||
| Superset #2: DB Chest Fly - 10 reps | ||
| Superset #3: Medium-Grip Bench Press - 12 reps | ||
| Superset #3: DB External Rotation - 10 reps |
TRAINING, NUTRITION & SUPPLEMENT NOTES:
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