Wednesday: Bi's/Tri's:
| 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 standing or preacher curls - (12,10,8,8) | ||||
| Seated incline dumbbell curls - (10,8,8) | XX | |||
| Preacher dumbbell hammer curls - (10,8,8) | XX | |||
| Alternate hammer curl - (10,8,8) | XX | |||
| Concentration curls - (10,8,8) | XX | |||
| Cable incline triceps extension - (6,6,6,6) | ||||
| Superset: Dumbbell one-arm triceps extension - (15,12,10,8) | ||||
| Superset: Close-grip bench press - (12,8,6,6) |
TRAINING, NUTRITION & SUPPLEMENT NOTES:
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