New Years Mass Building: Biceps & Triceps - Week 1
| 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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| Standing Cable One-Arm Curl - 3 sets of 25, 20, 15 reps | XX | |||
| Dumbbell Curl - 4 sets of 15, 12, 10, 8 reps | ||||
| Cable Preacher Curl - 4 sets of 15, 12, 10, 8 reps | ||||
| Dumbbell Cross Body Curl - 4 sets of 15, 12, 10, 8 reps | ||||
| Standing Cable One-Arm Triceps Extension - 3 sets of 25, 20, 15 reps | XX | |||
| Triceps Rope Pushdown - 4 sets of 15, 12, 10, 8 reps | ||||
| Lying EZ-Bar Triceps Extension - 4 sets of 15, 12, 10, 8 reps | ||||
| Incline Cable Triceps Extension - 4 sets of 15, 12, 10, 8 reps |
TRAINING, NUTRITION & SUPPLEMENT NOTES:
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