Intermediate Friday: Delts, Traps, Forearms.
| 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.
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| Dumbbell overhead press - 8-10 reps | ||
| Dumbbell side laterals - 8-10 reps | ||
| Cable one-arm bent-over lateral raises - 8-10 reps | ||
| Lever shrugs - 10-12 reps | XX | |
| Palms up dumbbell wrist curls - 8-10 reps | ||
| Palms down dumbbell wrist curls - 8-10 reps |
TRAINING, NUTRITION & SUPPLEMENT NOTES:
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