Weeks 5, 6, & 7 Day 3
| 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: Incline Barbell Bench Press - 10, 8, 6, 6 reps (90 second rest) | ||||
| Superset 1: Wide Grip Pull-up to Front - 10, 8, 6, 6 reps (90 second rest) | ||||
| Superset 2: Chest Dips - 10, 8, 6, 6 reps (90 second rest) | ||||
| Superset 2: Close Grip Pull-up - 10, 8, 6, 6 reps (90 second rest) | ||||
| Superset 3: Dumbbell Shrugs - 10-12 reps (No Rest) | XX | XX | ||
| Superset 3: External Rotations - 15-20 reps (No Rest) | XX | XX | ||
| Superset 4: Hanging Leg Raises - 25 reps (No Rest) | ||||
| Superset 4: Crunches (performed on Decline Bench) - 25 reps (30 second rest) |
TRAINING, NUTRITION & SUPPLEMENT NOTES:
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