Adam Lambs Workout - Wednesday: Arms, Abs & Calves
| 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 Curl: 4 x 15 | XX | XX | ||||
| Close-Grip Bench Press: 4 x 15 | XX | XX | ||||
| Alternate Dumbbell Curl: 4 x 15 | XX | XX | ||||
| Skullcrushers: 4 x 15 | XX | XX | ||||
| Preacher Curl Machine: 6 x failure | ||||||
| Triceps Pushdowns: 6 x failure | ||||||
| Seated Calf Raises: 4 x failure | XX | XX | ||||
| Standing Calf Raises: 4 x failure | XX | XX | ||||
| Crunch Machine: 3 x failure | XX | XX | XX | |||
| Hanging Leg Raises: 3 x failure | XX | XX | XX |
TRAINING, NUTRITION & SUPPLEMENT NOTES:
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