Steve Poynters Workout - Friday: Biceps & Triceps
| DAY: |
DATE: |
TIME: |
am/pm |
CARDIO TODAY? YES NO |
EXERCISE |
DURATION |
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| 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: 2x20, 2x15 | ||||
| Skullcrushers: 2x20, 1x15 | XX | |||
| Lying Dumbbell Tricep Extension: 2x20, 1x15 | XX | |||
| Kickbacks: 2x20, 1x15 | XX | |||
| Barbell Curls: 2x20, 1x15 | XX | |||
| Incline Curls: 2x20, 1x15 | XX | |||
| Hammer Curls: 2x20, 1x15 | XX | |||
| Cable Curls: 2x20 | XX | XX | ||
| Hanging Knee Raises: 1x12-20 | XX | XX | XX | |
| Hyperextensions: 1x12-20 | XX | XX | XX | |
| Reverse Crunch: 1x12-20 | XX | XX | XX | |
| Crunch: 1x12-20 | XX | XX | XX |
TRAINING, NUTRITION & SUPPLEMENT NOTES:
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