Phase III: Monday & Friday Upper Body
| 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 seated bench press and seated lat rows - 15, 12, 10 reps | XX | |||
| Superset shoulder press and weighted crunch machine - 15, 12, 10 reps shoulders, 25-50 reps crunches | XX | |||
| Superset tricep press or pushdown and preacher curl - 15, 12, 10 reps | XX | |||
| 30 minutes on the Elliptical machine | XX | XX | XX | |
| cable crossovers - 10 reps | ||||
| one-arm cable row - 10 reps | ||||
| one arm pushdowns - 10 reps | ||||
| one arm high cable curls - 10 reps | ||||
| one arm side laterals - 10 reps |
TRAINING, NUTRITION & SUPPLEMENT NOTES:
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