Day 1: Chest & Back
| 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: Bench Press 4 sets 5-9 reps, using 225, 275, 295, 315 | ||||
| Superset 1: Chin-ups 4 sets 10 reps, using my bodyweight | ||||
| Superset 2: Incline Press w/DB 3 sets 10 reps, using 75, 85, 95 | XX | |||
| Superset 2: Bent Rows 3 sets 10 reps, using 135, 185, 225 | XX | |||
| Superset 3: Pec Deck 3 sets 10 reps, using 180, 200, 220 | XX | |||
| Superset 3: Cable crossovers 3 sets 10 reps 75, 85, 95 | XX |
TRAINING, NUTRITION & SUPPLEMENT NOTES:
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