| DAY: | DATE: | TIME: | am/pm |
CARDIO TODAY? YES or 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. (Below in the box: TRAINING, NUTRITION & SUPPLEMENT NOTES:) FEEL FREE to print this out and use as you please! Make sure to pick a moderate weight where you have to struggle on the last couple of reps!!! This can be accomplished 3 days per week!!!
| squat with no weights (10-15 Reps) (Legs) | |||
| flat, chest press machine (10-15 Reps) | |||
| seated low row machine (10-15 Reps) (Back) | |||
| seated shoulder press machine (10-15 Reps) | |||
| crunches, lying on floor w/ back flat (10-15 Reps) (ABS) | |||
Dumbbell curls/Kickbacks (10-15 reps) (ARMS) -------------------------------------------------------- |
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