💥SAFETY TIPS & INFO* - A strong body, is a strong mind!
Beginner Workout
| DAY: | DATE: | TIME: | am/pm |
CARDIO TODAY? YES NO | EXERCISE | DURATION | |
| LENGTH OF WORKOUT: | WEIGHT: | ||
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.
| squat with no weights (10-15 Reps) | |||
| flat, chest press machine (10-15 Reps) | |||
| seated low row machine (10-15 Reps) | |||
| seated shoulder press machine (10-15 Reps) | |||
| crunches, lying on floor w/ back flat (10-15 Reps) | |||
| seated lower back building machine (10-15 Reps) |
1.) ‘The last three or four reps is what makes the muscle grow. This area of pain divides a champion from someone who is not a champion.’
— Arnold Schwarzenegger, seven-time Mr. Olympia
2.) ‘Success usually comes to those who are too busy to be looking for it.’
— Henry David Thoreau, poet and philosopher
3.) ‘All progress takes place outside the comfort zone.’
— Michael John Bobak, digital artist
4.) ‘If you think lifting is dangerous, try being weak. Being weak is dangerous.’
— Bret Contreras, sports scientist
5.) ‘The only place where success comes before work is in the dictionary.’
— Vidal Sassoon, hairstylist and businessman
6.) ‘The clock is ticking. Are you becoming the person you want to be?’
— Greg Plitt, fitness model
7.) ‘Whether you think you can, or you think you can’t, you’re right.’
— Henry Ford, industrialist
8.) ‘The successful warrior is the average man, with laser-like focus.’
— Bruce Lee, actor and martial artist
9.) ‘You must expect great things of yourself before you can do them.’
— Michael Jordan, basketball player
10.) ‘Action is the foundational key to all success.’
— Pablo Picasso, visual artist
11.) ‘Things may come to those who wait, but only the things left by those who hustle.’
– Abraham Lincoln, 16th President of the United States
12.) ‘Well done is better than well said.’
— Benjamin Franklin, American Founding Father and inventor
13.) ‘All our dreams can come true if we have the courage to pursue them.’
— Walt Disney, film producer and entrepreneur
14.) ‘A champion is someone who gets up when they can’t.’
— Jack Dempsey, professional boxer
15.) ‘What hurts today makes you stronger tomorrow.’
— Jay Cutler, pro bodybuilder and four-time Mr. Olympia
16.) ‘If something stands between you and your success, move it. Never be denied.’
— Dwayne ‘The Rock’ Johnson, actor and pro wrestler
17.) ‘If you want something you’ve never had, you must be willing to do something you’ve never done.’
— Thomas Jefferson, Third President of the United States
18.) ‘You have to think it before you can do it. The mind is what makes it all possible.’
— Kai Greene, pro bodybuilder and artist
19.) ‘Things work out best for those who make the best of how things work out.’
— John Wooden, basketball player and coach
20.) ‘Success is walking from failure to failure with no loss of enthusiasm.’
— Winston Churchill, British statesman and Prime Minister of the United Kingdom
