Sunday - Wrists, shoulders, and traps (Superset between wrists and traps)
| 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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| Palms up wrist curl - 8-12 reps | |||
| Behind the back barbell shrugs - 6-12 reps | |||
| Palms down wrist curl - 8-12 reps | |||
| Lying on bench dumbbell shrugs - 6-12 reps | |||
| Front plate raises - 6-12 reps | |||
| Lateral raises - 6-12 reps | |||
| Bent over laterals - 6-12 reps |
TRAINING, NUTRITION & SUPPLEMENT NOTES:
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