Day 1: Chest, Biceps & Triceps
| 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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| Perfect Pushups - 4 sets of 75, 50, 30, 30 reps at various widths | ||||
| Incline Barbell Bench Press - 4 sets of 12 reps | ||||
| Flat Bench Press - 4 sets of 12 reps | ||||
| Decline Bench Press - 4 sets of 12 reps | ||||
| Incline Dumbbell Flyes - 4 sets of 12 reps | ||||
| Superset 1: Seated Chest Flyes - 4 sets of 12 reps | ||||
| Superset 1: Weighted Dips - 4 sets of 12 reps | ||||
| Superset 2: Cable Cross Over - 4 sets of 12 reps | ||||
| Superset 2: Leaning Dumbbell Flyes - 4 sets of 12 reps | ||||
| Superset 3: Lying Dumbbell Curls - 4 sets of 12 reps | ||||
| Superset 3: Lying Triceps Extension - 4 sets of 12 reps | ||||
| Superset 4: Lying Cable Curls - 4 sets of 12 reps | ||||
| Superset 4: Skull Crushers with Triceps bar - 4 sets of 12 reps | ||||
| Superset 5: Lying Cable Curls - 4 sets of 12 reps | ||||
| Superset 5: Sitting Triceps Pullover - 4 sets of 12 reps | ||||
| Seated Cable Curls Behind the Head - 4 sets of 12 reps | ||||
| Cardio: Versaclimber for 20 minutes, 3000 feet | XX | XX | XX |
TRAINING, NUTRITION & SUPPLEMENT NOTES:
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