Day 5 - Heavy Repetitions Arms
| DAY: |
DATE: |
TIME: |
am/pm |
CARDIO TODAY? YES NO |
EXERCISE |
DURATION |
|
| 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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| |||
| Reverse grip cable pull-down (wide grip) 12-15 reps 3 sets | |||
| Overhead cable triceps extension 20 reps 3 sets | |||
| Barbell skullcrusher 12-15 reps 3 sets | |||
| Wide-grip cable curls 15-20 reps 3 sets | |||
| Preacher curl 15-20 reps 3 sets | |||
| Incline seated hammer curl 15-20 reps 3 sets | |||
| Arnold press 25 reps 2 sets (to warm them up nice) | XX | ||
| Seated overhead shoulder press 15-18 reps | XX | XX | |
| One-arm lateral raises 20 reps 3 sets | |||
| Shoulder rotations until they burn out | XX | XX |
TRAINING, NUTRITION & SUPPLEMENT NOTES:
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