Workout #4 Biceps & Triceps
| 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 curls = 3 sets 10 reps | XX | |||
| Dumbbell Hammer curls = 3 sets x 8 reps | XX | |||
| Weighted dips = 4 sets x 10-12 reps | ||||
| Triceps extensions Dumbbell = 3 sets x 10 reps | XX | |||
| Sit-up = 3 sets x 20 reps with 25 lbs plate | XX |
TRAINING, NUTRITION & SUPPLEMENT NOTES:
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