Antagonistic Superset: Friday - Biceps/Triceps/Shoulders
| DAY: |
DATE: |
TIME: |
am/pm |
CARDIO TODAY? YES NO |
EXERCISE |
DURATION |
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| 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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| (1) Decline Dumbbell Triceps Extension (3 sets of 15) | |||
| (1) EZ Bar Curl (3 sets of 12) | |||
| (2) Dumbbell Shrugs (3 sets of 15) | |||
| (2) Plate Raises (3 sets of 20) | |||
| (3) Cable Curls (3 sets of 12) | |||
| (3) Cable Pushdowns (3 sets of 12) |
TRAINING, NUTRITION & SUPPLEMENT NOTES:
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