Day 3: Biceps, Back, Traps, Forearms.
| 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.
|
| |||
| Barbell curls (try wide and close grips too) - 10 reps | |||
| Concentration curls - 10 reps | XX | ||
| Pullups to failure (if you can do them) | XX | ||
| Lat pulls - 10 reps | XX | ||
| Bent-over Rows - 10 reps | XX | ||
| Wrist curls - 10 reps | XX | ||
| Barbell shrugs - 10 reps | XX | ||
| Calf raise machine shrugs - 10 reps | XX |
TRAINING, NUTRITION & SUPPLEMENT NOTES:
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