Routine 1: Triceps. Numbers in parenthesis indicate a drop set.
| 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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| Dips or Decline Close-grip Bench Press - 9, 7, 6 (5) reps | ||||
| One-arm Pushdowns (max contraction isometric) - 20-30 seconds | XX | XX | XX | |
| One-arm Pushdowns (drop set) - 8, 8, (6) reps | XX | |||
| Overhead Extension (drop set) - 8(6) reps | XX | XX |
TRAINING, NUTRITION & SUPPLEMENT NOTES:
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