Thursday - Biceps, Triceps & Traps
| 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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| 20 minute warm-up (stationary, elliptical, jogging) | XX | XX | |
| Preacher Barbell Curls - 3 sets of 12 reps | |||
| Parallel Bar or Machine Dips - 3 sets (aim for 8-15 reps) | |||
| Superset: Incline Seated Dumbbell Curls - 3 sets of 12 reps | |||
| Superset: Triceps Rope Pushdowns - 3 sets of 20 reps | |||
| Dumbbell Shrugs - 3 sets of 15 reps |
TRAINING, NUTRITION & SUPPLEMENT NOTES:
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