Day 4: Biceps/Triceps
| 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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| |||
| Seated Alternating Dumbbell Curls 3 x 12 superset with Dumbbell Hammer Curls 3 x 12 | |||
| One Arm Dumbbell Preacher Curl 3 x 15 | |||
| One Arm Cable Reverse Curl 3 x 12 | |||
| Triceps Pressdown 3 x 12 superset with Dips 3 x 12 | |||
| Skullcrushers 3 x 12 | |||
| One Arm Overhead Dumbbell Extension (superset with 2 weights) 2 x 12 | XX | ||
| Reverse Cable Pressdown 3 x 12 |
TRAINING, NUTRITION & SUPPLEMENT NOTES:
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