Tuesday: Chest & Biceps
| 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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| Incline Smith Machine - 20, 15, 10, 6 and 20 reps | |||||
| Flat Smith Machine - 15, 10, 6 and 20 reps | XX | ||||
| Superset: 1 set dumbbell press, one set cable fly - two minutes rest, repeat | XX | XX | XX | ||
| Dumbbell Incline Press - 10 to 12 reps | XX | XX | |||
| Incline Cable Fly - 10 to 12 reps | XX | XX | |||
| Standing Barbell Curl - 10 reps | XX | XX | |||
| Cable Preacher Curl - 10 reps | XX | XX | |||
| Decline Dumbbell Alt. Curl - 12 reps | XX | XX | |||
| Drop Sets for Calves - 10 reps | XX | XX | |||
| Leg Press Calf Raise - 10 reps | XX | XX | |||
| Standing Calf Raise - 10 reps | XX | XX |
TRAINING, NUTRITION & SUPPLEMENT NOTES:
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