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DAY: |
DATE: |
TIME: |
am/pm |
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CARDIO TODAY? YES/NO |
EXERCISE |
DURATION |
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LENGTH OF WORKOUT: |
WEIGHT: |
LOCATION: |
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.
Remember, the weight you use should be light enough to do 4 reps, but heavy enough so you can't do more than 6 reps. Each set should be done to positive failure.
| EXERCISE | Set #1 | Set #2 | Set #3 |
|---|---|---|---|
| Warm-Up Cardio: 5-10 minutes | |||
| Cable Push-downs: 4-6 Reps | |||
| Lying Tricep Extensions: 4-6 Reps | |||
| One Arm Dumbbell Overhead Extensions: 4-6 Reps | |||
| Barbell Wrist Curls: 8-10 Reps | |||
| Dumbbell Wrist Curls: 8-10 Reps | |||
| Leg Raises (with added weight): 12-15 Reps | |||
| Cable Rope Crunches: 8-10 Reps |