Monday - Bi's & Tri's (Arms):
| 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.
|
| |||
| Bicep curls (Barbell or EZ-bar) - 8 - 15 reps | |||
| Preacher curls - 8 - 15 reps | |||
| Close-grip barbell curls - 8 - 15 reps | |||
| Tricep pushdown - 8 - 12 reps | |||
| Weighted dips - 8 - 15 reps | |||
| Tricep kickback or Close-grip bench - 8 - 12 reps |
TRAINING, NUTRITION & SUPPLEMENT NOTES:
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