Day 1 Biceps/Triceps/Abs/Calves/Forearms
| 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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| ||||
| Light cardiovascular warm-up for 5-10 minutes | XX | XX | XX | |
| Dumbbell Hammer Curls: 8-12 reps | XX | XX | ||
| Dumbbell Overhead Tricep Extension: 8-12 reps | XX | XX | ||
| Barbell Preacher Curls w/ Narrow Grip: 8-12 reps | XX | XX | ||
| Barbell Overhead Tricep Extension: 8-12 reps | XX | XX | ||
| Barbell Reverse Curls: 8-12 reps | XX | XX | ||
| Tricep Dumbbell Kickback: 8-12 reps | XX | XX | ||
| Standing Barbell Curl w/ Wide Grip: 21s | XX | XX | ||
| Reverse Grip Tricep Pushdown: 8-12 reps | XX | XX | ||
| Standing Bicep Cable Curl: 8-12 reps | XX | XX | ||
| Tricep Pushdown: 8-12 reps | XX | XX | ||
| Calf Press on Leg Press Machine: 10-20 reps | XX | |||
| Dumbbell Seated One-Leg Calf Raise: 10-20 reps | XX | |||
| Light cardiovascular cool-down for 5-10 minutes | XX | XX | XX | |
| Exercise Ball Crunches: 20 reps | ||||
| Hanging Leg Raise: 10-20 reps | XX | XX | ||
| Hand Grippers: 3-20 reps | XX | XX | ||
| Inverted Hand Grippers: 10-20 reps | XX | XX |
TRAINING, NUTRITION & SUPPLEMENT NOTES:
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