| 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 One | |
| Warm-up set (25% of max weight, 8-10 reps) | |
| One-minute rest and water | |
| 50% of max weight (8-10 reps) | |
| One-minute rest and water | |
| 75% of max weight (8-10 reps) | |
| One-minute rest and water | |
| 75% of max weight (8-10 reps) | |
| One-minute rest and water | |
| Superset Two | |
| Warm-up set (25% of max weight, 8-10 reps) | |
| One-minute rest and water | |
| 50% of max weight (8-10 reps) | |
| One-minute rest and water | |
| 75% of max weight (8-10 reps) | |
| One-minute rest and water | |
| 75% of max weight (8-10 reps) | |
| One-minute rest and water |
TRAINING, NUTRITION & SUPPLEMENT NOTES:
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