Shawn Wolfes Workout - Thursday: Arms
| 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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| Dumbbell Curls: 3 sets, 10 reps each arm | XX | |||
| Barbell Curls: 3 sets, 12-15 reps | XX | |||
| Cable Curls: 3 sets, 15 reps each arm | XX | |||
| V-Bar Pushdowns: 3 sets, 12-15 reps | XX | |||
| Close-Grip Bench: 3 heavy sets, 6-10 reps/1 burn-out set, 20-25 reps | ||||
| Overhead Tricep Extensions: 3 sets, 15-20 reps | XX |
TRAINING, NUTRITION & SUPPLEMENT NOTES:
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