Traps and Delts
| 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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| ||||
| Warm up with 1 set of light dumbbell presses | XX | XX | XX | |
| dumbbell shoulder presses - 8-6-6(do military press about every other week). | XX | |||
| forward lateral raises - 8-6-6 reps | XX | |||
| side lateral raises - 8-6-6 reps | XX | |||
| rear laterals - 8-6-6 reps | XX | |||
| Warm up with a light pair of dumbbells (not too light) | XX | XX | XX | |
| forward shrugs - 10-8-8-8 reps | ||||
| reverse shrugs - 12-10-8-8 reps | ||||
| reverse shrugs - Burnout with as many reps as you can do with half the weight - 8 reps | XX | XX | XX |
TRAINING, NUTRITION & SUPPLEMENT NOTES:
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