James' Pre-Contest Friday - Abs & Shoulders Routine
| 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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| |||
| Weighted Crunch Machine - 8-12 reps | |||
| Hanging Leg Raises - 8-12 reps | XX | ||
| Military Press (To the front) - 4-6 reps (After warm-up) | XX | ||
| Dumbbell Upright Rows - 4-6 reps | XX | ||
| Side Lateral Raises - 6-8 reps | XX | ||
| Bent Lateral Raises - 6-8 reps | XX | XX |
TRAINING, NUTRITION & SUPPLEMENT NOTES:
[ pdf ] [ Excel ]
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