Triceps, Chest, & Shoulders
| 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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| DB Bench Press - 2 warm ups 12-16 reps, 2 sets 6-8 reps | ||||
| DB Flyes - 2 warm ups 12-16 reps, 2 sets 6-8 reps | ||||
| DB (Military) Press - 10-12 reps | XX | XX | ||
| DB Side Laterals - 2 warmups 10-12 reps, 2 sets 6-8 reps | ||||
| DB Front Laterals - 1 warmup 10-12 reps, 2 sets 6-8 reps | XX | |||
| Arnold dumbbell press - 1 warm up, 2 sets 6-8 reps | XX | |||
| DB Shrugs - one set to failure | ||||
| Lying DB Tricep Extension - 2 warmups 14-16 reps, 2 sets 8-10 reps | ||||
| Seated Triceps Press- 8-10 reps | XX | XX | ||
| Tricep (close hand) Push-ups - 2 sets 10-12 reps, 1 set failure | XX | |||
| Tricep DB Kickback - 2 sets warm up 8-10 reps, 2 sets 6-8 reps | ||||
| XX | XX | XX |
TRAINING, NUTRITION & SUPPLEMENT NOTES:
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