Day 1: Chest & Triceps
| 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.
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| Underhand cable crossover - 6, 6, 10, 12 | XX | ||||
| Flat dumbbell Press - 6, 6, 12, 12, 15 | |||||
| Incline Hammer press - 6, 10, 12, 15 | XX | ||||
| Pushups - 3 sets to failure | XX | XX | |||
| Triceps kickback - 6, 6, 15, 15 | XX | ||||
| Reverse grip D-bar pressdown - 6, 10, 15, 20 | XX | ||||
| One arm overhead dumbbell extension - 6, 12, 15, 20 | XX | ||||
| Dips on a bench - 3 sets to failure | XX | XX |
TRAINING, NUTRITION & SUPPLEMENT NOTES:
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