Biff's Workout - Tuesday/Friday
| DAY: |
DATE: |
TIME: |
am/pm |
CARDIO TODAY? YES NO |
EXERCISE |
DURATION |
|
| LENGTH OF WORKOUT: | WEIGHT: | ||
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.
|
| |||||
| Barbell Clean and Press (8 - 12 Reps) | XX | XX | |||
| Dumbbell Side Lateral Raises (8 - 12 Reps) | XX | XX | |||
| Heavy Upright Rows (10, 6, 4 Reps) | XX | XX | |||
| Push Presses (6, 4, 2 Reps) | XX | XX | |||
| Straight-Leg Deadlifts (10, 6, 4 Reps) | XX | XX | |||
| Good Mornings (10, 6, 4 Reps) | XX | XX | |||
| Standing Barbell Curls (8 - 12 Reps) | XX | XX | |||
| Seated Dumbbell Curls (8 - 12 Reps) | XX | XX | |||
| Close-Grip Tricep Press (8 - 12 Reps) | XX | XX | |||
| Standing Reverse Cable Extensions (8 - 12 Reps) | XX | XX | |||
| Wrist Curls (8 - 12 Reps) | XX | XX | |||
| Reverse Wrist Curls (8 - 12 Reps) | XX | XX | |||
| Reverse Crunches (25 Reps) |
TRAINING, NUTRITION & SUPPLEMENT NOTES:
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