Workout 5, Friday: Arms & Abs
| 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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| Lying Bicep Curl - 3 sets x 10, 5, 15 reps | XX | |||
| Alternate DB Curl - 4 sets x 5, 5, 5, drop set | ||||
| Cable crossover curl - 1 set to failure | XX | XX | XX | |
| Triceps Extension Cable - 3 sets x 15, 15, failure | XX | |||
| Lying Triceps - 1 set to failure | XX | XX | XX | |
| Rope Cable Extensions - 3 sets x 10 reps | XX | |||
| Hanging Reverse Crunch - 3 sets x 10 reps | XX |
TRAINING, NUTRITION & SUPPLEMENT NOTES:
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