Luke Ehlis Workout - Tuesday: 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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| Morning: 45-60 minutes treadmill (3.8-4.0mph @ 8-15% incline) | XX | XX | XX | |
| Afternoon: 20-30 minutes stair mill. | XX | XX | XX | |
| Barbell curls: 4x10 | ||||
| Spider curls: 4x12 | ||||
| Hammer curls: 4x10 | ||||
| Cable press downs: 4x12 | ||||
| Kickbacks: 4x10 | ||||
| Dips: 3-4x20-40 | ||||
| Hanging leg raises: 4x15-20 | ||||
| Cable Crunches: 4x15 | ||||
| Decline crunches: 4x15 |
TRAINING, NUTRITION & SUPPLEMENT NOTES:
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