5 Day Split: Wednesday. resting 60-120 seconds between sets
| 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.
|
| |||
| Warm-up 10 minutes light cardio on stationary bicycle (3-4 RPE) | XX | XX | |
| Band Squats - 15-20 reps | XX | ||
| Machine Fly - 15-20 reps | XX | ||
| Seated Row - 15-20 reps | XX | ||
| DB Lateral Raises - 15-20 reps | XX | ||
| Abdominal Crunches - 20-25 reps |
TRAINING, NUTRITION & SUPPLEMENT NOTES:
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