Day 1 (Arms)
| 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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| Cable Hammer Curls - Rope Attachment - 8-12 reps 60s rest | ||
| Cable Rope Overhead Tricep Extension - 8-12 reps 60s rest | ||
| Cable Preacher Curl - 8-12 reps 60s rest | ||
| Triceps Pushdown - V-Bar Attachment - 8-12 reps 60s rest | ||
| Reverse Cable Curl - 8-12 reps 60s rest | ||
| Reverse Grip Tricep Pushdown - 8-12 reps 60s rest | ||
| Standing One-Arm Cable Curl - 8-12 reps 60s rest | ||
| Kneeling Cable Concentration Triceps Extension - 8-12 reps 60s rest | ||
| Seated Two-Arm Palms-Up Low-Pulley Wrist Curl - 8-15 reps |
TRAINING, NUTRITION & SUPPLEMENT NOTES:
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