Friday: Biceps, Triceps, Forearms
| 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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| Ez bar curl-2 wmp, 12 reps, 8 reps, 6 reps+ drop set. | ||||||
| Close grip bench press- 2 wmp, 12 reps, 8 reps, 6 reps + drop set. | ||||||
| Superset 1: Incline dumbbell curl-12 reps, 10 reps, 10 reps | XX | XX | XX | |||
| Superest 1: skull crushers-12reps, 10 reps, 10 reps | XX | XX | XX | |||
| Superset 2: Dumbbell hammer curl-3 sets 10 reps | XX | XX | XX | |||
| Superset 2: cable pushdowns 3X10 reps | XX | XX | XX | |||
| Reverse curls- 3 sets 15 reps | XX | XX | XX | |||
| Forearm curls- 4 sets 15 reps | XX | XX |
TRAINING, NUTRITION & SUPPLEMENT NOTES:
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