Day Three - Calves, Triceps and 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.
|
| ||||
| Calves - super set. Do 4 sets of 2 different machines back to back (or drop weight I using the same machine) Do 15 - 20 reps followed by 10 to 15 reps. Stretch them in between. | XX | XX | XX | |
| Superset - reverse pressdown followed by pressdowns ( 8 reps followed by 6 reps) | ||||
| Dips (weighted) | XX | |||
| Narrow grip barbell press | ||||
| Lying French curls | XX | |||
| Machine triceps pressdown | XX | XX | ||
| Barbell curl | ||||
| Dumbbell curl | XX | XX | ||
| Preacher curls | XX | XX | ||
| Hammer curl | XX | XX | ||
| Wrist rollers - usually to failure | XX | XX | ||
| Forearm curls (optional) | XX | XX | XX |
TRAINING, NUTRITION & SUPPLEMENT NOTES:
[ pdf ] [ Excel ]
Back to the Printable Logs Main Page.