Monday: 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.
|
| |||
| Cable rope extension - 2x20 - 35kg | XX | ||
| One arm (palms up) cable extension - 1x10-25kg, 1x8-30kg, 1x6-30kg | |||
| Skull crusher - 1x10-20kg, 1x8-25kg, 1x6-35kg | |||
| One arm overhead dumbbell extension - 1x10-10kg, 1x10-9kg, 1x10-8kg | |||
| Cable rope extension (very slow, 3 seconds squeeze very hard at the button) - 1x10-30kg, 1x10-35kg, 1x10-35kg | |||
| Straight bar curls without any weight - 2x20 | XX | ||
| Close grip cable curls - 1x10-40kg, 1x10-45kg, 1x10-50kg | |||
| Incline bench dumbbell curls - 1x10-12.5kg, 1x8-15kg, 1x6-17.5kg | |||
| Hammer curls - 1x10-15kg, 1x8-17.5kg, 1x6-17.5kg | |||
| Hammer curls - 1x10-15kg, 1x8-17.5kg, 1x6-17.5kg | |||
| Preacher curls - 1x10-20kg, 1x8-25kg, 1x6-30kg |
TRAINING, NUTRITION & SUPPLEMENT NOTES:
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