Advanced Friday: Biceps/Triceps/Forearms.
| 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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| ||
| Alternating dumbbell curls - 8-10 reps | ||
| Lying EZ bar tricep extensions - 8-10 reps | ||
| Concentration curls - 8-10 reps | ||
| One-arm dumbbell overhead extensions - 8-10 reps | ||
| Incline curls - 8-10 reps | ||
| Reverse-grip tricep pressdowns - 8-10 reps | ||
| Palms up dumbbell wrist curls - 8-10 reps | ||
| Palms down dumbbell wrists curls - 8-10 reps |
TRAINING, NUTRITION & SUPPLEMENT NOTES:
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