Thursday- Biceps/Triceps
| 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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| Alternating Dumbbell Curls - 1 light set, hard squeeze at the top of the movement, 3 sets of 12 | ||||
| Lying Tricep Extensions - 3 sets of 8 reps | XX | |||
| Superset 1: Standing Cable Curls With Straight Bar - 3 sets of 10 reps | XX | |||
| Superset 1: Standing Straight Bar Pressdowns - 3 sets of 10 | XX | |||
| Superset 2: Preacher Barbell Curls - 2 sets of 12 reps, 2 sets of 8 reps | ||||
| Superset 2: Parallel Bar Dips - 2 sets of bodyweight (shoot for 12-20 reps), 2 sets of added weight (shoot for 8-12 reps) |
TRAINING, NUTRITION & SUPPLEMENT NOTES:
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