Bodybuilding.com's Workout Log

Thursday - Bi's, Tri's, & Abs

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.

EXERCISE
 Set #1 
 Set #2 
 Set #3 
 Cable Pushdown with a Rope - 6 to 8 reps with 2 minutes rest between sets.      
 Skull Crushers with an EZ Curl Bar - 6 to 8 reps with 2 minutes rest between sets.      
 One arm dumbbell kickbacks - 6 to 8 reps with 2 minutes rest between sets.      
 Dumbbell Concentration Curls - 6 to 8 reps with 2 minutes rest between sets.      
 Standing Bicep Curl with the EZ Curl Bar - 6 to 8 reps with 2 minutes rest between sets.      
 Dumbbell Hammer Curls - 6 to 8 reps with 2 minutes rest between sets.      
 Crunches on a ball - circuit 3 sets with no rest between exercises, 1 minute rest between sets.     
 Hip Up - circuit 3 sets with no rest between exercises, 1 minute rest between sets.     
 Reverse Crunch - circuit 3 sets with no rest between exercises, 1 minute rest between sets.     
 Roman Chair Leg Raises - circuit 3 sets with no rest between exercises, 1 minute rest between sets.     
 Back Ext. holding an 8lb medicine ball - circuit 3 sets with no rest between exercises, 1 minute rest between sets.     

  TRAINING, NUTRITION & SUPPLEMENT NOTES:








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