Volume Training Program 2 - Biceps
| 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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| Seated Concentration Curls: 15. 15, 12, 12 Reps | ||||
| Single Dumbbell Preacher Curls (Supinated Grip): 12. 12, 12 Reps | XX | |||
| Partial Straight Bar Curls (90° flexion to fully flexed): | XX | XX | XX | |
| Drop Sets: 65 x 12=>55 x 12=>45 x 12. Perform 3 sets. | XX | XX | XX | |
| Double Dumbbell Hammer Curls: 15, 12, 12 Reps | XX |
TRAINING, NUTRITION & SUPPLEMENT NOTES:
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