Day 3 - Chest/Biceps
| 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.
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| ||||
| 20 pushups (warmup) | XX | XX | XX | |
| Bench Press - 10 - 8 - 6 | XX | XX | XX | |
| Decline Cable Flyes - 2x12 | XX | XX | ||
| Incline Dumbbell Press - 2x12 | XX | XX | ||
| Pushups - 2 sets to failure | XX | XX | ||
| Chinups - 2 sets to failure | XX | XX | ||
| BB curls - 3x10 | XX | |||
| Alternating DB Incline Curls - 4x10 | ||||
| Concentration Curls - 2x10 supersetted with hammer curls (10 reps) | XX | XX |
TRAINING, NUTRITION & SUPPLEMENT NOTES:
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