Friday: Arms/Forearms/Delts
| 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 overhead dumbbell press - 10-12 reps | ||
| EZ bar lying tricep extension - 10-12 reps | ||
| Dumbbell bicep curls - 10-12 reps | ||
| Dumbbell side-laterals - 10-12 reps | ||
| V-bar tricep press downs - 10-12 reps | ||
| Incline curls - 10-12 reps | ||
| Wide-grip Machine overhead press - 10-12 reps | XX | |
| One-arm overhead dumbbell extensions - 10-12 reps | ||
| Preacher EZ bar curls - 10-12 reps | XX | |
| Bent-over cable side-laterals - 10-12 reps | ||
| Kneeling cable overhead extensions - 10-12 reps | XX | |
| Cable rope curls - 10-12 reps | XX | |
| Upright rows - 10-12 reps | XX | |
| Cable rows to neck - 10-12 reps | XX | |
| Dumbbell wrist curl - 10-12 reps | XX | |
| Reverse-grip EZ bar preacher curl - 10-12 reps | XX | |
| Dumbbell wrist extension - 10-12 reps | XX |
TRAINING, NUTRITION & SUPPLEMENT NOTES:
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