Calves/Triceps/Biceps
| 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.
|
| ||||
| Calf Press (25, 23, 20, 16 reps) | ||||
| Standing Calf Raises (18, 20, 16 reps) | XX | |||
| Seated Calf Raises (16, 18, 18 reps) | XX | |||
| Overhead Tricep Extension (12, 12, 10, 8 reps) | ||||
| Machine Tricep Extension (12, 10, 7 reps) | XX | |||
| Pressdowns (12, 12, 12 reps) | XX | |||
| EZ-bar Curl Bench (10, 10, 8 reps) | XX | |||
| Alternate Dumbbell Curl (7, 9, 9 reps) | XX | |||
| Dumbbell Preacher Curls (12, 8, 8 reps) | XX |
TRAINING, NUTRITION & SUPPLEMENT NOTES:
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