Week 4 Workout
| 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: Band Crossover - 25, 20, 15 Reps | XX | |||
| Incline Dumbbell Bench Press - 15, 8, 6, 4 Reps | ||||
| Flat Dumbbell Bench Press - 15, 8, 6, 4 Reps | ||||
| Compound Set: Flat Dumbbell Fly - 15, 12, 10, 8 Reps | ||||
| Compound Set: Isometric Chest Squeeze - 15 Seconds | ||||
| Dip - 15 Reps | XX |
TRAINING, NUTRITION & SUPPLEMENT NOTES:
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