30-Minute Workout Journal
 

Exercise

Day 1

Day 2

Day 3

Day 4

Day 5

Day 6

Day 7

ABDOMINALS

SITUPS, FULL (uppers, add weight for added difficulty)

SETS

 

 

 

 

 

 

 

REPS

 

 

 

 

 

 

 

REVERSE CRUNCH (lower, add ankle weights for added difficulty)

SETS

 

 

 

 

 

 

 

REPS

 

 

 

 

 

 

 

CROSSOVER CRUNCH, Knee Crossed (obliques, add weight for added difficulty)

SETS

 

 

 

 

 

 

 

REPS       

 

 

 

 

 

 

 

ARMS

BICEP CURL, DUMBBELLS (biceps)

SETS

 

 

 

 

 

 

 

REPS

 

 

 

 

 

 

 

HAMMER CURL, DUMBBELLS (biceps & forearms)

SETS

 

 

 

 

 

 

 

REPS

 

 

 

 

 

 

 

TRICEP KICKBACK, DUMBBELLS (triceps)

SETS

 

 

 

 

 

 

 

REPS

 

 

 

 

 

 

 

SHOULDERS

SHOULDER PRESS, DUMBBELLS

SETS

 

 

 

 

 

 

 

REPS

 

 

 

 

 

 

 

SHOULDER FLYE, DUMBBELLS

SETS

 

 

 

 

 

 

 

REPS

 

 

 

 

 

 

 

LEGS

SQUATS, DUMBBELLS

SETS

 

 

 

 

 

 

 

REPS

 

 

 

 

 

 

 

TOE LIFTS, DUMBBELLS

SETS

 

 

 

 

 

 

 

REPS

 

 

 

 

 

 

 

LUNGE & SQUAT, DUMBBELLS

SETS

 

 

 

 

 

 

 

REPS

 

 

 

 

 

 

 

CHEST

FLAT CHEST PRESS, DUMBBELLS

SETS

 

 

 

 

 

 

 

REPS

 

 

 

 

 

 

 

FLAT CHEST FLYE, DUMBBELLS

SETS

 

 

 

 

 

 

 

REPS

 

 

 

 

 

 

 

BACK

ONE ARM ROW, DUMBBELLS

SETS

 

 

 

 

 

 

 

REPS

 

 

 

 

 

 

 

STANDING BENT-OVER FLYES, DUMBBELLS

SETS

 

 

 

 

 

 

 

REPS

 

 

 

 

 

 

 

STANDING SHRUG, DUMBBELLS

SETS

 

 

 

 

 

 

 

REPS

 

 

 

 

 

 

 

COMBINATIONS

FLAT PUSHUPS (Biceps, triceps, chest)

SETS

 

 

 

 

 

 

 

REPS

 

 

 

 

 

 

 

DECLINE (feet elevated on a step or bench) PUSHUPS (Biceps, triceps, chest)

SETS

 

 

 

 

 

 

 

REPS

 

 

 

 

 

 

 

IRON CROSS, DUMBBELLS (Biceps, shoulders, legs)

SETS

 

 

 

 

 

 

 

REPS

 

 

 

 

 

 

 


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