Friday - Shoulders & 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.
|
| ||||
| 3 sets of military 10 reps (front) | XX | |||
| 3 sets of military light behind the neck on smith machine | XX | |||
| 3 sets of dumbbell military drop sets | XX | |||
| 2 sets of side | XX | XX | ||
| 2 sets of front dumbbell laterals | XX | XX | ||
| 3 sets of rear delt dumbbells on incline bench | XX | |||
| 3 sets of V bar push downs drop sets | XX | |||
| 3 sets of rope push downs drop sets | XX | |||
| reverse grip pull downs drop sets | XX | XX | XX | |
| every other arms day add kick backs | XX | XX | XX | |
| 3 sets of dumbbell arm curls drop sets | XX | |||
| French bar 2 sets inside and 2 sets outside curls light and hold contraction | ||||
| 2 sets of straight bar light hold contractions | XX | XX | ||
| 2 sets of hammer dumbbell curls | XX | XX | ||
| Cardio at the end of the day for 20-30min | XX | XX | XX |
TRAINING, NUTRITION & SUPPLEMENT NOTES:
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