Training Routine # 4 - Friday - Arms/Calves
| DAY: |
DATE: |
TIME: |
am/pm |
CARDIO TODAY? YES NO |
EXERCISE |
DURATION |
|
| LENGTH OF WORKOUT: | WEIGHT: | ||
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.
|
| |||
| Standing Dumbbell Curls - 10 reps | XX | ||
| Dumbbell Drag Curls - 20 reps | XX | XX | |
| Incline Hammer Curls - 15 reps | XX | XX | |
| Close-Grip Benches - 25 reps | XX | XX | |
| Tricep Press Downs - 25 reps | XX | XX | |
| Double Arm Kickbacks - 25 reps | XX | XX | |
| Bench Dips to failure | XX | XX | |
| Seated Calf Raises - 15 reps | |||
| Donkey Calf Raises - 15 reps |
TRAINING, NUTRITION & SUPPLEMENT NOTES:
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