Shoulders & Triceps
| 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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| 4 x 8-10 Dumb-bell press | ||||
| 3 x 15 Dumbbell Side Lateral | XX | |||
| 3 x 15 machine shoulder press | XX | |||
| 3 x 10 cable side lateral | XX | |||
| 4 x 12-15 bent-over dumb-bell lateral | ||||
| 4 x 10 reverse pec-dec flyes | ||||
| 4 x 10 over head DB extensions | XX | XX | XX | |
| 4 x 10 skull crushers | ||||
| 3 x 15 rope extensions | XX |
TRAINING, NUTRITION & SUPPLEMENT NOTES:
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