Week Three: Day 3: Arms and Shoulders
| 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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| Barbell Biceps Curls (8-10 reps) | ||||
| Dumbbell Hammer Curls (8-10 reps) | ||||
| Triceps Dumbbell Kickbacks (8-10 reps) | ||||
| Triceps Straight Bar Press Downs (8-10 reps) | ||||
| Barbell Shoulder Presses Standing (8-10 reps) | ||||
| Dumbbell Shoulder Side Lateral Raises (8-10 reps) | ||||
| Dumbbell Front Shoulder Raises (8-10 reps) | ||||
| Alternating Crunches with knees up (till burn) | ||||
| Leg Kicks (till burn) | ||||
| Black V Obliques w/15 pound Dumbbell (till burn) | XX | XX |
TRAINING, NUTRITION & SUPPLEMENT NOTES:
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