Rick Ryans Monday Workout: Chest.
| 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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| Warm up with lower ab exercises | XX | XX | XX | |
| Superset 1: Crunches - 3-4 sets of 12-20 reps | ||||
| Superset 1: Oblique Crunches - 3-4 sets of 12-20 reps | ||||
| Dumbbell incline presses, 4 sets, 12-15 reps with 45s, 10-12 reps at 75s, 8-10 reps for 115s, then burn outs 12-20 reps at 60s. | ||||
| Incline flyes - 3 sets of 6-10 | XX | |||
| Dips - 3 sets to failure (10-16 reps each). | XX | |||
| Smith machine flat bench - Drop sets - high reps | XX | |||
| Cable crossovers | XX | |||
| Internal Rotation | XX | XX | XX | |
| External Rotation | XX | XX | XX |
TRAINING, NUTRITION & SUPPLEMENT NOTES:
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