Friday - Arms
| 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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| Standing Dumbbell curls - 5-6 sets 6-10 reps | ||||||
| Single arm Dumb bell Preacher Curls - 5-6 sets 6-10 reps | ||||||
| Concentration Curls - 3 sets 8-10 reps | XX | XX | XX | |||
| Close grip press - 5-6 sets 6-10 reps | ||||||
| V-bar press down - 5-6 sets 6-10 reps | ||||||
| Single arm over the head extension - 3 sets 8-10 reps | XX | XX | XX | |||
| Toe touches - 3-4 30-45 seconds | XX | XX | ||||
| Roman Chair Knee ups - 3-4 sets 30-45 seconds | XX | XX |
TRAINING, NUTRITION & SUPPLEMENT NOTES:
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