Day 3: Biceps & Triceps.
| 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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| Straight bar curls (standing or seated) - 10-12 reps | ||||
| Incline bench curls (preacher curls) performed at different angles - 10-12 reps | ||||
| Alternate dumbbell curls (standing or seated) - 10-12 reps | ||||
| Concentration curls (with a cable kneeling, regular, or with a straight bar attached to a cable) - 10-12 reps | ||||
| Decline EZ bar skull-crushers - 10-12 reps | ||||
| Skull-crushers with two dumbbells (occasionally) - 10-12 reps | ||||
| Triceps extension with dumbbell - 10-12 reps | ||||
| Cable rope pushdowns - 10-12 reps | ||||
| Kickbacks - 10-12 reps | ||||
| Dips - 10-12 reps |
TRAINING, NUTRITION & SUPPLEMENT NOTES:
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