Monday
| DAY: |
DATE: |
TIME: |
am/pm |
CARDIO TODAY? YES NO |
EXERCISE |
DURATION |
|
| 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.
|
| ||||
| Superset 1: Seated cable rows - 3-4 sets - max reps | ||||
| Superset 1: wide grip pull-ups - 3-4 sets - max reps | ||||
| Superset 2: Smith Machine Flat Bench and/or Dumbbell Press - 3-4 sets - max reps | ||||
| Superset 2: Incline Flyes and/or side/side push-ups (on step) - 3-4 sets - max reps | ||||
| Superset 3:Skull crushers (10 reps) with tricep pumps (15 reps) - 3-4 sets | ||||
| Superset 3: EZ Bar bicep curls - 3-4 sets - max reps | ||||
| Superset 4: Rope press downs followed by tricep rope extensions | ||||
| Superset 5: concentration or preacher curls and close grip bicep pumps | ||||
| Superset 6: One arm side lateral dumbbell raises | ||||
| Superset 6: upright rows | ||||
| Tri-set: On-the-ball crunches | ||||
| Tri-set: Decline ab crunches |
TRAINING, NUTRITION & SUPPLEMENT NOTES:
[ pdf ] [ Excel ]
Back to the Printable Logs Main Page.