John Carters Workout - Wednesday: Shoulders & 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 Shrugs: 4 x 10-10-10-10 (Last set to failure) | XX | ||||
| Reverse Flyes: 5 x 15-10-10-8-8 (Last set to failure) | |||||
| Military Press: 5 x 15-15-10-10-8 (Last set to failure) | |||||
| Dumbbell Press: 5 x 15-15-10-10-8 (Last set to failure) | |||||
| Barbell Curl: 4 x 10-8-6-4 (Drop sets) | XX | ||||
| Hammer Curls: 4 x 10-8-6-4 (Drop sets) | XX | ||||
| Dumbbell Curls: 4 x 10-8-6-4 (Drop sets) | XX | ||||
| Cable Curls: 4 x 10-8-6-4 (Drop sets) | XX |
TRAINING, NUTRITION & SUPPLEMENT NOTES:
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