Week 1
| 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 chins and press machine - 15-20 reps | XX | |||
| Superset 1: Flat Dumbbell Bench Presses - 10, 8, 8, 6 reps | ||||
| Superset 1: Close Grip Pull downs - 10, 8, 8, 6 reps | ||||
| Superset 2: Incline Dumbbell Flyes - 12, 10, 8, 8 reps | ||||
| Superset 2: Seated Cable Rows - 12, 10, 8, 8 reps | ||||
| Superset 3: Pullovers - 10, 10, 10 reps | XX | |||
| Superset 3: Bent-over Rows - 8, 8, 8 reps | XX |
TRAINING, NUTRITION & SUPPLEMENT NOTES:
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