Sam Rathbuns Workout - Wednesday: Biceps & Triceps
| 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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| Preacher Curls: 2 sets 13 - 15 reps - 2 sets 8 - 10 reps - 2 sets 4 - 5 reps | ||||||
| Skullcrushers: 3 sets 10 - 15 reps - 3 sets 5 - 10 reps | ||||||
| Straight Bar Curls: 2 sets 10 - 12 reps - 2 sets 6 - 8 reps - 2 sets 4 - 6 reps | ||||||
| Triceps Pushdowns: 6 sets progressively more weight to 4 rep failure | ||||||
| Dips: 2 sets with body weight (usually 15 - 20 reps) - 2 sets weighted 25 lbs. (usually 5 - 8 reps) | XX | XX | ||||
| Preacher Curl Machine: 6 sets progressively more weight to 3 - 4 rep failure |
TRAINING, NUTRITION & SUPPLEMENT NOTES:
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