Wong's Current Pre-Contest Routine: Triceps Routine.
| 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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| Rope pushdown superset with lying dumbbell extensions: 3 X 12 | |||
| Close grip bench press superset with one-arm cable kickbacks: 3 X 12 | |||
| Overhead rope extension superset with dumbbell kickbacks: 3 X 12 |
TRAINING, NUTRITION & SUPPLEMENT NOTES:
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