Alex Samis Workout - Friday: Arms
| 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.
|
| |||
| 20 Minutes Cardio | XX | XX | |
| Close Grip Bench Press: 3 x 5-8 | |||
| Barbell Curl: 3 x 5-8 | |||
| Skullcrusher: 3x8-10 | |||
| Alternate Dumbbell Curl: 3 x 8-10 | |||
| Tricep Pushdown: 3 x 10-12 | |||
| Hammer Curl: 3 x 8-10 | |||
| Tricep Kickback: 3 x 12-15 | |||
| Preacher Curl: 2 x 12-15 | XX | ||
| Reverse Curl: 2 x 10 | XX | ||
| Wrist Curl: 3 x 15 |
TRAINING, NUTRITION & SUPPLEMENT NOTES:
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