Friday (biceps-triceps)
| 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 curl ez-bar + triceps push-down: 1x12, 1x10, 1x8, 1x6 | ||||
| Dumbbell curl + triceps extension w/ ez-bar: 1x8, 1x6 | XX | XX | ||
| Preacher curl + French triceps 1x8, 1x6 | XX | XX | ||
| Bicep 21's w/ cables (2 sets 21's) + triceps deep bench w/ weigh ( 2x to fail) | XX | XX | ||
| Hammer curl: 2x 12 | XX | XX | ||
| Fore-arm rows: 2x30 | XX | XX |
TRAINING, NUTRITION & SUPPLEMENT NOTES:
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