Biceps & Back
| 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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| DB Alternate Curls - 2 warm up 10-12 reps, 3 sets 6-8 reps | |||||
| DB Alternate Hammer Curls | XX | XX | XX | XX | |
| DB Bent Over Concentration Curls - 1 warm up 8-10 reps, 2 sets 6-8 reps, 1 set max | XX | ||||
| DB Concentration Curls - 1 warm up 10-12 reps, 1 set 8-10 reps, 1 set 6-8 reps, 1 set 4-6 reps | XX | ||||
| One-Arm DB Row - 2 warm up 10-12, 1 set 8-10, 2 sets 4-8 | |||||
| Bent Over DB Row - warm-up set of 10-12 reps then a drop-set | XX | XX | XX |
TRAINING, NUTRITION & SUPPLEMENT NOTES:
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