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.
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| Close grip bench press - 4 Sets - 10, 5-8, 5-8, 5-8 reps | ||||
| Skull crushers - 4 Sets - 10, 5-8, 5-8, 10 reps | ||||
| Dips/Weighted dips - 4 Sets - 15, 5-8, 5-8, 15 reps | ||||
| Preacher Curls with curling bar - 4 Sets - 10, 5-8, 8-10, 10 reps | ||||
| Dumbbell Hammer Curls - 4 Sets - 10, 5-8, 5-8, 5-8 reps | ||||
| Over-head Cable Curl - 4 Sets - 10, 5-8, 5-8, 5-8 reps | ||||
| Dumbbell Concentration Curls - 4 Sets - 10, 7-10, 7-10, 8-10 reps |
TRAINING, NUTRITION & SUPPLEMENT NOTES:
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