Monday - Chest, Shoulders
| 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 - 15-20 reps, 30 sec rest | |||
| Superset 1: Dumbbell Front Raises - 15-20 reps, 30 sec rest | |||
| Superset 2: Flat Dumbbell Bench Press - 15-20 reps, 30 sec rest | |||
| Superset 2: Dumbbell Lateral Raises - 15-20 reps, 30 sec rest | |||
| Superset 3: Flat Dumbbell Flyes - 15-20 reps, 30 sec rest | |||
| Superset 3: Bent-Over Dumbbell Lateral Raises - 15-20 reps, 30 sec rest |
TRAINING, NUTRITION & SUPPLEMENT NOTES:
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