Friday - Biceps & Triceps
| 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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| Dumbbells curls increasing weight each time 5 sets 12,10,8,6,4 | |||||
| Triceps press downs on cable 3x8 | XX | XX | |||
| Hammer curls 3x8 | XX | XX | |||
| Behind the neck triceps extension with one dumbbell 3x8 | XX | XX | |||
| Dips with legs in front (lean back) optional- weighted 3x10 | XX | XX | |||
| One arm cable curls 3x8 | XX | XX | |||
| Max straight bar curl 3x1 | XX | XX | |||
| E-Z bar curls 3 sets of burnouts | XX | XX | |||
| 21s | XX | XX | XX | XX |
TRAINING, NUTRITION & SUPPLEMENT NOTES:
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