Arm Day Workout
| 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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| ||||
| Bench Press - 8-12 Reps | XX | |||
| Bent-Over Rows -8-12 Reps | XX | |||
| Superset 1 -Triceps Pushdown - 4-6 Reps | ||||
| Superset 1 - Dumbbell Curl - 4-6 Reps | ||||
| Superset 2 - Overhead Triceps Extension - 8-12 Reps | XX | |||
| Superset 2: Concentration Curl - 8-12 Reps | XX | |||
| Close-Grip Bench Press - 4-6 Reps | ||||
| Pulldown - 4-6 Reps |
TRAINING, NUTRITION & SUPPLEMENT NOTES:
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