Week 3 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 Dumbbell Bench Press - 10-12 reps (No rest) | ||||
| Superset 1: Wide Grip Pull-up to Front (Palms facing away from you) - 10-12 reps (1 minute rest) | ||||
| Superset 2: Chest Dips - 10-12 reps (No rest) | ||||
| Superset 2: Close Grip Pull-up - 10-12 reps (1 minute rest) | ||||
| Superset 3: Dumbbell Shrugs - 10-12 reps | XX | |||
| Superset 3: External Rotations - 15-20 reps | XX | |||
| Superset 4: Leg Raises - 25 reps (30 second rest) | ||||
| Superset 4: Crunches - 25 reps (30 second rest) | ||||
| Superset 5: One Arm Rows - 10-12 reps (No rest) | XX | |||
| Superset 5: Dumbbell Bench Press - 10-12 reps (No rest) | XX | |||
| Superset 5: Knee-Ins - 25 reps (1 minute rest) | XX |
TRAINING, NUTRITION & SUPPLEMENT NOTES:
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