Day 6: Biceps, Forearms, Shoulders, Abs and Lower Back
| 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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| ||||
| Hyperextension (3 sets) | XX | |||
| Wide-grip barbell curl (2 sets) | XX | XX | ||
| Dumbbell hammer curl (2 sets) | XX | XX | ||
| Preacher curl (2 sets) | XX | XX | ||
| Single-arm cable curl (2 sets) | XX | XX | ||
| Hyperextension (3 sets) | XX | |||
| Wrist curl on bench (2 sets) | XX | XX | ||
| Standing reverse wrist curl (2 sets) | XX | XX | ||
| Hyperextension (3 sets) | XX | |||
| Lateral delt raise (3 sets) | XX | |||
| Seated dumbbell press (3 sets) | XX | |||
| One-arm cable lateral raise (2 sets) | XX | XX | ||
| Rear delt pull-back on pec deck (4 sets) | ||||
| Hyperextension (3 sets) | XX | |||
| Decline ab crunch (3 sets) | XX | |||
| Oblique crunch (2 sets) | XX | XX | ||
| Hyperextension (3 sets) | XX |
TRAINING, NUTRITION & SUPPLEMENT NOTES:
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