Day 4: (Chest/Shoulders) < 45 minutes
| 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.
|
| ||
| Wide-Grip Incline Smith Bench - 8-12 reps | ||
| Wide-Grip Flat Bench - 8-12 reps | ||
| Wide Dips - 8-12 reps - 1 regular, 1 X-rep | ||
| Narrow-Grip Flat Bench - 8-12 reps | ||
| Cable Flyes - 8-12 reps - 1 regular, 1 X-rep | ||
| Dumbbell Military Press - 8-12 reps | ||
| Upright Row - 8-12 reps | ||
| Front Deltoid Dumbbell Raise - 8-12 reps | ||
| Front Deltoid Barbell Raise - 8-12 reps | ||
| Incline Side Deltoid Dumbbell Raise - 8-12 reps - 1 regular, 1 X-rep | ||
| Front Deltoid Cable Raise - 8-12 reps - 1 regular, 1 X-rep | ||
| Side Deltoid - 10+ to exhaustion - x-rep | XX |
TRAINING, NUTRITION & SUPPLEMENT NOTES:
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