Medium-Higher Volume Option: Friday: Delts.
| 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 overhead press | ||
| Superset 1: Side lateral raises | ||
| Superset 2: Smith machine overhead press | ||
| Superset 2: Bent over laterals | ||
| Superset 3: Upright rows | ||
| Superset 3: Cable side laterals | ||
| Superset 4: Dumbbell front raises | ||
| Superset 4: Face pulls |
TRAINING, NUTRITION & SUPPLEMENT NOTES:
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