Saturday - Shoulders, Abs, Wrists
| 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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| Triset: Barbell military press 3 sets x 8-12 reps | |||
| Triset: Lateral raises 3 sets x 8-12 reps | |||
| Triset: Lying Rear Delt Row 3 sets x 8-12 reps | |||
| Weighted sit ups 3 sets x 12 reps | |||
| Knee / Hip Raise On Parallel Bars 3 sets x 12 reps (Use weight if needed) | |||
| Russian twist 3 sets x 12 reps (Use weight if needed) | |||
| Superset: Wrist roller 3 sets x 12 reps | |||
| Superset: Standing palms up barbell behind the back wrist curl 3 sets x 12 reps |
TRAINING, NUTRITION & SUPPLEMENT NOTES:
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