BODY PART:

BODY PART:

BODY PART:

BODY PART:

DAY/DATE

HOW TO USE THIS JOURNAL: Write which body part will be worked in the “BODY PART” block. Refer to the WEEKLY TRAINING JOURNAL and select any of the exercises listed for that muscle group. Write the names of these exercises in the “EXERCISE” column. Record the amount of weight you will lift for this set in the “WEIGHT” column, and the number of repetitions completed in the “REPS” column. In the “REST” column, record how long you are resting between sets. For example: Body Part = Chest, Exercise = Bench Press, Set = 1, Weight = 100 lbs, Reps = 12. Use the “NOTES” column to write your goals, record thoughts, ideas, and data that will help you. Please consult a physician or healthcare professional before beginning any new exercise, nutrition, or supplementation program.

DAILY TRAINING JOURNALBy: Lee Labrada - Your LEAN BODY ® Coach

SETEXERCISE: WEIGHT REPS REST NOTES

RECOMMENDED EXERCISE: TIPS: COMMENTS & NOTES:

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IMPORTANT NOTICE: Please consult a physician or healthcare professional before beginning any new exercise, nutrition, or supplementation program. Results of any exercise program will vary based on the individual,regardless of age, height, weight, sex, or intensity level. This journal and content are intended for educational purposes only and is not intended to treat, care, or prevent any disease or health problem. Any exercise programrecommended by LABRADA NUTRITION ® is intended for persons over the age of 18 years of age. For more information and free LEAN BODY Newsletter, visit www.labrada.com today!

Week of:

• Bench Press• Incline Press• Pec Deck• Dumbbell Flys• Cable Cross-Overs• Cable Flys

A good combo would be to combine a compound exercise (like Bench Press) with an isolation exercise (like Pec Deck).

• Seated Barbell Press• Seated Dumbbell Press• Dumbbell Side Raises• Bent-Over Side Raises• Upright Rows• Reverse Pec Deck

Raise and lower weight slowly to maintain continuous tension on your muscles throughout the full range of motion.

• Lying Triceps Extensions• Close Grip Bench Press• Standing Cable Push-downs• Dips• Reverse Grip Extensions• Dumbbell Kickbacks

Squeeze your triceps hard asyou extend your arms for a full contraction.

• Lat Pull-downs• Bent-Over Rows• Wide Grip Pull-Ups• Dead-lifts• Shrugs• Dumbbell Low Rows

When performing any standing back exercises (like Dead-lifts), wear a weight belt to help avoid lower back injury.

• Concentration Curls• Barbell Curls• Hammer Curls• Preacher Curls• Cable Curls

Concentrate on your form with each rep, slowing down if necessary.

Don’t swing the weight.

• Leg Extensions• Leg Press• Squats• Leg Curls• Straight-Leg Dead-lifts

Emphasize the full range of motion on all leg exercises.

• Crunches• Leg Raises• Stability Ball Crunches• Hanging Leg Lifts

With each rep, exhale at the moment of greatest exertion.

• Bicycling• Jogging• Aerobics• Stairmaster• Swimming• Elliptical Machine

Perform 25-45 minutes of cardio at a pace moderate enough to talk to someone.

Add periodic 2-minute burstsof high-intensity cardio.

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• Standing Calf Raises• Seated Calf Raises• Toe Press on Leg Press Machine

Rest long enough between sets to catch your breath.

This will allow your body to properly replenish it’s oxygendeficit, and usable energy.

WEEKLY TRAINING JOURNALBy: Lee Labrada - Your LEAN BODY ® Coach