Kris V. Kiel - Sunday: Shoulders, & Sometimes Forearms
| 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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| Mass building exercise - 5-8 reps | |||||
| Power cleans - 5 reps | XX | XX | XX | ||
| Mass building exercise - 5-8 reps | |||||
| Front, rear and side delt raises - 8 reps | XX | XX | |||
| Front and side single arm cable raises - 8-12 reps, burn out on last set | XX | XX | XX | ||
| Standing behind the back barbell wrist curls - 5-8 reps | |||||
| Dumbbell wrist curls - 5-8 reps | XX | XX | |||
| Reverse dumbbell wrist curls | XX | ||||
| Sometimes static holds | XX | XX | XX | XX |
TRAINING, NUTRITION & SUPPLEMENT NOTES:
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