Randy's Beginner 3-day Full Body Routine
| 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.
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| |||
| Floor Crunches - 12-15 Reps | |||
| Bench or Chest Press - 8-12 Reps | XX | ||
| Dumbbell Flyes - 8-12 Reps | XX | ||
| Lat Pull-downs - 8-12 Reps | XX | ||
| Cable Rows - 8-12 Reps | XX | ||
| Shoulder Press - 8-12 Reps | |||
| Barbell Curls - 8-12 Reps | |||
| Tricep Pushdowns - 8-12 Reps | |||
| Squats or Leg Presses - 8-12 Reps | XX | ||
| Leg Extensions - 8-12 Reps | XX | ||
| Leg Curls - 12-15 Reps | |||
| Calf Raises - 12-15 Reps |
TRAINING, NUTRITION & SUPPLEMENT NOTES:
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