Day 1: Supersets (Rest 60 Seconds After Each Super Set)
| 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: Dumbbell Rows - 12-15 reps | |||
| Superset 1: Incline Dumbbell Press - 12-15 reps | |||
| Superset 2: Dumbbell Pullovers - 12-15 reps | |||
| Superset 2: Chest Dips - 12-15 reps | |||
| Superset 3: Wide-grip Pullups (alternate with pull-downs) - 12-15 reps | |||
| Superset 3: Incline Dumbbell Flyes - 12-15 reps | |||
| Superset 4: Bent-over Lateral Raises - 12-15 reps | |||
| Superset 4: Seated Calve Raises - 12-25 reps |
TRAINING, NUTRITION & SUPPLEMENT NOTES:
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