James' Pre-Contest Thursday - Biceps, Triceps & Forearms Routine
| 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 - 4-6 reps (After 3 warm-ups) | ||
| Lying Tricep Extensions - 4-6 reps (After 3 warm-ups)* | ||
| Incline Dumbbell Curls - 4-6 reps | ||
| Overhead Extensions (Dumbbell) - 4-6 reps* | ||
| Preacher Curls - 4-6 reps | XX | |
| Cable Pushdowns - 6-8 reps | XX | |
| Barbell Wrist Curls - 6-8 reps | ||
| Hammer Curls - 6-8 reps |
TRAINING, NUTRITION & SUPPLEMENT NOTES:
[ pdf ] [ Excel ]
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