Monday - Biceps, Triceps & Abs. (Superset For Arms)
| 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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| Hammer curls - 6-12 reps | |||
| Inner bicep curl on bench - 6-12 reps | |||
| Standing one-arm dumbbell curl over incline bench - 6-12 reps | |||
| Bench press - 6-12 reps | |||
| Incline barbell triceps extension - 6-12 reps | |||
| Single-arm reverse-grip pushdowns - 6-12 reps | |||
| Weighted sit ups - 6-12 reps | |||
| Flat bench lying leg raise - 6-12 reps | |||
| Barbell Side Bend - 6-12 reps |
TRAINING, NUTRITION & SUPPLEMENT NOTES:
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