Day 7 Biceps
| 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.
|
| ||||
| Straight Bar Wide Curl - 10-15 reps | XX | |||
| DB Preacher - 10-12 reps | XX | XX | ||
| Standing Hammers - 10-15 reps | XX | |||
| Spider Curls -10-15 reps | XX | XX | ||
| Superset: Seated Ab Mach - 20 reps | ||||
| Superset: Oblique Crunch - 20 reps | ||||
| Hanging Leg Raises - 20 reps | ||||
| Barbell Forearms - 15-25 reps | XX |
TRAINING, NUTRITION & SUPPLEMENT NOTES:
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