10 Weeks Out - Monday: Biceps/Hamstrings/Calves
| 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.
|
| ||||
| Concentration curls: 8, 8, 8, 6 Reps | ||||
| Alternating Dumbbell Curls: 8, 8, 8 Reps - Superset With | XX | |||
| Double Hammer Dumbbell Curls: 8, 8, 8 Reps | XX | |||
| High Cable Curls: 10, 8, 8 Reps | XX | |||
| Double Leg Curls: 12, 12, 10, 10 Reps | ||||
| Stiff-Legged Deadlifts with Dumbbell: 15, 15, 15` Reps | XX | |||
| Single Leg Curls with 3 sec pauses: 8, 8, 8 Reps | XX | |||
| Calf Raises: Do as many as possible. | XX | XX | XX |
TRAINING, NUTRITION & SUPPLEMENT NOTES:
[ pdf ] [ Excel ]
Back to the Printable Logs Main Page.