Ryan Anests Workout - Friday: Back & Biceps
| 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: 3x10 | XX | |||
| Barbell Curls: 3x10 | XX | |||
| One Arm Dumbbell Row: 4x10 | ||||
| Reverse Curls: 4x10 | ||||
| Wrist Curls: 4x10 | ||||
| Chin Ups: 4x15 | ||||
| Pull Ups: 4x15 | ||||
| Sit Ups: 12 Minutes | XX | XX | XX |
TRAINING, NUTRITION & SUPPLEMENT NOTES:
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