Stefan Weidauer: Tuesday - Arms & Abs:
| 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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| |||
| Straight bar curls - 3 sets - 4-6 reps | |||
| Dumbbell curls - 3 sets - 4-6 reps | |||
| Cable curls - 2 sets - 4-6 reps | XX | ||
| Cable push downs - 3 sets - 4-6 reps | |||
| Overhead triceps extension - 3 sets - 4-6 reps | |||
| Dumbbell kickbacks - 2 sets - 4-6 reps | XX | ||
| Barbell wrist curls (supinated) - 2 sets - 6-8 reps | XX | ||
| Dumbbell wrist curls (pronated) - 2 sets - 6-8 reps | XX | ||
| Decline crunches - 3 sets - 4-6 reps | |||
| Cable rope crunches - 2 sets - 4-6 reps | XX | ||
| Leg raises - 2 sets - 6-8 reps | XX |
TRAINING, NUTRITION & SUPPLEMENT NOTES:
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