Week 1: Day 3: Arms and Shoulders
| 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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| Barbell Biceps Curls (8-10 reps) | ||||
| Dumbbell Hammer Curls (8-10 reps) | ||||
| Triceps Dips On Bench (till burn) | ||||
| Triceps Rope Press Downs (8-10 reps) | ||||
| Dumbbell Shoulder Presses Standing (8-10 reps) | ||||
| Dumbbell Shoulder Side Lateral Raises (8-10 reps) | ||||
| Crunches with knees bent feet flat (till burn) | ||||
| Side Bends (till burn) | XX | XX |
TRAINING, NUTRITION & SUPPLEMENT NOTES:
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