Day 1: Shoulders & Arms (Monday/Thursday)
| 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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| ||||
| Lateral Raises - 10-12 reps | XX | |||
| DB Shoulder Press - 10-12 reps | XX | |||
| Bent Over Laterals - 10-12 reps | XX | |||
| Incline Curls - 10-12 reps | ||||
| Lying Dumbbell Triceps Extensions - 10-12 reps | ||||
| Concentration Curls - 10-12 reps | ||||
| Close grip Bench Press - 10-12 reps | ||||
| Wrist Curls - 15-30 reps | XX | XX | ||
| Reverse Wrist Curls - 15-30 reps | XX | XX |
TRAINING, NUTRITION & SUPPLEMENT NOTES:
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