Friday - Biceps/Triceps/Forearms Workout.
| 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.
|
| |||
| Alternating Dumbbell Curls, 8-10 reps | |||
| Lying EZ-bar Tricep Extensions, 8-10 reps | |||
| Concentration Curls, 8-10 reps | XX | ||
| One-arm Dumbbell Overhead Extensions, 8-10 reps | XX | ||
| Rope Cable Curls, 10-12 reps | XX | ||
| Cable Kickback, 10-12 reps | XX | ||
| Palms-up Dumbbell Wrist Curls, 8-10 reps | XX | ||
| Palms-down Dumbbell Wrists Curls, 8-10 reps | XX | ||
| " Medium-higher intensity running, 30-60 minutes. | XX | XX |
TRAINING, NUTRITION & SUPPLEMENT NOTES:
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