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.
|
| |||
| Any heaving press 4-8 straight set, 8-12 straight set | XX | ||
| Any lateral movement 2x8-12 hold split second at top | XX | ||
| Any plate raise/front raise 3x12 Superset any rear delt work 3x12 | |||
| Heavy skulls or extensions 6-8 straight set, 8-12 straight set | XX | ||
| Heavy DB curls or BB drag curls 6-8 straight set, 8-12 straight set | XX | ||
| Triceps Pressdown variations 2x15 peak contraction Superset Curl variations 2x15 peak contraction | XX |
TRAINING, NUTRITION & SUPPLEMENT NOTES:
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