Workout 1: Monday. Tri-set between biceps, triceps, then the lower wrists. Once that's done superset between the remaining bicep and tricep exercises.
| 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 - 6-12 reps | |||
| Preacher curls with dumbbells - 6-12 reps | |||
| Close-grip bench press - 6-12 reps | |||
| EZ bar skull crushers - 6-12 reps | |||
| Behind the back wrist curl6 - 6-12 reps | XX |
TRAINING, NUTRITION & SUPPLEMENT NOTES:
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