Name _____________________ Date __________________ Day _____________________ Session _____________________ Body Parts __________________ Time _____________________ Set Exercise Load Last workout Reps Load This workout Reps start 15 Speed Start 3 cnt. Rest 60 Sec. 1 Lat Pulldown / neutral hands - - - - - - 2 Lat Pulldown / neutral hands - - - - - - 3 DB Bench Press / flat bench - - - - - - 4 DB Bench Press / flat bench - - - - - - 5 Seated Cable Row - - - - - - 6 Seated Cable Row - - - - - - 7 Pec Dec - - - - - - 8 Pec Dec - - - - - - 9 DB Lateral Raises - - - - - - 10 DB Lateral Raises - - - - - - 11 Shrugs - - - - - - 12 Shrugs - - - - - - 13 Tricep Kickbacks R - - - - - - 14 Tricep Kickbacks L - - - - - - 15 Tricep Kickbacks R - - - - - - 16 Tricep Kickbacks L - - - - - - 17 Dumbbell Curls / Hammer - - - - - - 18 Dumbbell Curls / Hammer - - - - - - Stretch Before & After Workout Interval Bike or Stairs, etc. ( 10 min) After Workout. THR = Notes DB's = Dumbbells

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