Week 9-12 Tuesday
| 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.
|
| ||
| Dumbbell cross body curls - 4-6 reps | ||
| Wide-grip barbell rows curls - 4-6 reps | ||
| Cable curls - 4-6 reps | XX | |
| Cable rope overhead tricep extension - 4-6 reps | ||
| Decline skull crushers - 4-6 reps | ||
| Bench dips - 4-6 reps | XX | |
| Wrist roller curl - 4-6 reps | ||
| Behind back barbell wrist curls - 4-6 reps | ||
| Decline reverse sit ups - 8-12 reps | ||
| Machine crunches - 8-12 reps |
TRAINING, NUTRITION & SUPPLEMENT NOTES:
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