Abbreviated Bodybuilding Training During The Holidays - Loading Phase - Week 1: Friday
| 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 3 sets (No Rest) - (8-10 reps) | |||
| Superset 1: Wide Grip Pull-Ups To Front 3 sets (60 seconds) - (8-10 reps) | |||
| Superset 2: Upright Rows 2 sets (No Rest) - (8-10 reps) | XX | ||
| Superset 2: Bent Over Laterals 2 sets (60 seconds) - (8-10 reps) | XX | ||
| Superset 3: Seated Incline Curls 2 sets (No Rest) - (8-10 reps) | XX | ||
| Superset 3: Triceps Dips 2 sets (60 seconds) - (8-10 reps) | XX | ||
| Giant-set: Leg Extensions 3 sets (No Rest) - (8-10 reps) | |||
| Giant-set: Leg Curls 3 sets (No Rest) - (8-10 reps) | |||
| Giant-set: Squats (Wide Stance) 3 sets (No Rest) - (8-10 reps) | |||
| Giant-set: Calf Raises 3 sets (60 seconds) - (8-10 reps) |
TRAINING, NUTRITION & SUPPLEMENT NOTES:
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