Alex Silvas Workout: Day 1 - Shoulders & 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 Shoulder Press 4 x 10-12 (30 second rest) | ||||
| Lateral Raise 4 x 10-12 (30 second rest) | ||||
| Dumbbell Curls 4 x 10-12 (No rest) | ||||
| Lying Dumbbell Triceps Extensions 4 x 10-12 (1 minute rest) | ||||
| Incline Curls 4 x 10-12 (No rest) | ||||
| Overhead Dumbbell Triceps Extensions 4 x 10-12 (1 minute rest) | ||||
| Wrist Curls 3 x 15-30 (No rest) | XX | |||
| Reverse Wrist Curls 3 x 15-30 (No rest) | XX | |||
| Lateral Raise 3 x 10-12 (No rest) | XX | |||
| Concentration Curls 3 x 10-12 (No rest) | XX | |||
| Triceps Pushdowns 3 x 10-12 (1 minute rest) | XX | |||
| Lateral Raise 3 x 10-12 (No rest) | XX | |||
| Hammer Curls 3 x 10-12 (No rest) | XX | |||
| Triceps Dips 3 x 10-12 (1 minute rest) | XX |
TRAINING, NUTRITION & SUPPLEMENT NOTES:
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