Circuito Rutina Corta
Transcript of Circuito Rutina Corta
8/18/2019 Circuito Rutina Corta
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Workout LogMonday - Chest, Shoulders
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.
EXERCISE Set #1 Set #2 Set #3
Superset 1: Incline
Dumbbell Bench Press -
15-20 reps, 30 sec rest
Superset 1: Dumbbell
Front Raises - 15-20
reps, 30 sec rest
Superset 2: FlatDumbbell Bench Press -
15-20 reps, 30 sec rest
Superset 2: Dumbbell
Lateral Raises - 15-20
reps, 30 sec rest
Superset 3: Flat
Dumbbell Flyes - 15-20
reps, 30 sec rest
Superset 3: Bent-Over
Dumbbell Lateral
Raises - 15-20 reps, 30sec rest
TRAINING, NUTRITION & SUPPLEMENT NOTES:
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Workout Log
Tuesday - Cardio, Abs
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.
EXERCISE Set #1 Set #2 Set #3
Perform any form of
cardio for at least 60
minutes.
Superset: Crunches - 25
reps, 30 sec
Superset: Hanging LegRaises - 25 reps, 30 sec
TRAINING, NUTRITION & SUPPLEMENT NOTES:
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Workout LogWednesday - Back, Traps
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 notused.
EXERCISE Set #1 Set #2 Set #3
Superset 1: Close-Grip
Lat Pulldowns - 15-20
reps, 30 sec rest
Superset 1: Upright
Rows - 15-20 reps, 30
sec rest
Superset 2: Wide-Grip
Lat Pulldowns - 15-20reps, 30 sec rest
Superset 2: Dumbbell
Shrugs - 15-20 reps, 30
sec rest
Superset 3: Seated
Cable Rows - 15-20
reps, 30 sec rest
Superset 3:
Hyperextensions - 15-
20 reps, 30 sec rest
TRAINING, NUTRITION & SUPPLEMENT NOTES:
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Workout Log
Thursday - Cardio, Abs
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.
EXERCISE Set #1 Set #2 Set #3
Perform any form of
cardio for at least 60
minutes.
Superset: Crunches - 25
reps, 30 secSuperset: Hanging Leg
Raises - 25 reps, 30 sec
TRAINING, NUTRITION & SUPPLEMENT NOTES:
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Workout LogThursday - Legs
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 youperformed. If you did 100 pounds for 10 reps, you would write "100 X 10". The gray boxes below are not
used.
EXERCISE Set #1 Set #2 Set #3
Superset 1: Leg
Extensions – 15 – 20
rep, 30 sec rest
Superset 1: Standing
Leg Curls - 15-20 reps,
30 sec rest
Superset 2: HackSquats - 15-20 reps, 30
sec rest
Superset 2: Lying Leg
Curls - 15-20 reps, 30
sec rest
Superset 3: Leg Press -
15-20 reps, 30 sec rest
Superset 3: Standing
Calf Raises - 15-20 reps,
30 sec rest
TRAINING, NUTRITION & SUPPLEMENT NOTES:
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Workout Log
Friday - Biceps, Triceps:
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.
EXERCISE Set #1 Set #2 Set #3
Superset 1: Standing
Dumbbell Curls - 15-20
reps, 30 sec
Superset 1: Triceps
Pushdowns - 15-20reps, 30 sec
Superset 2: Dumbbell
Preacher Curls - 15-20
reps, 30 sec
Superset 2: Seated
Dumbbell Triceps
Extensions - 15-20
reps, 30 sec
Superset 3: Dumbbell
Concentration Curls -
15-20 reps, 30 secSuperset 3: EZ-Bar
Lying Triceps
Extensions - 15-20
reps, 30 sec
TRAINING, NUTRITION & SUPPLEMENT NOTES:
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Workout Log
Saturday - Cardio, Abs
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.
EXERCISE Set #1 Set #2 Set #3
Perform any form of
cardio for at least 60
minutes.
Superset: Crunches - 25
reps, 30 secSuperset: Hanging Leg
Raises - 25 reps, 30 sec
TRAINING, NUTRITION & SUPPLEMENT NOTES: