Wednesday - Arms & Traps.
| 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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| Super-set 1: Overhead tricep presses - 6-12 reps | ||
| Super-set 1: Standing barbell curls - 6-12 reps | ||
| Super-set 2: Overhead cable (using rope) triceps extensions - 6-12 reps | ||
| Super-set 2: Cambered-bar preacher curls - 6-12 reps | ||
| Super-set 3: Single arm reverse grip cable press downs - 6-12 reps | ||
| Super-set 3: Concentration curls - 6-12 reps | ||
| Super-set 4: Single-arm dumbbell kickbacks - 6-12 reps | ||
| Super-set 4: 1 arm cable curls - 6-12 reps | ||
| Barbell shrugs - 6-12 reps | ||
| Dumbbell shrugs - 6-12 reps |
TRAINING, NUTRITION & SUPPLEMENT NOTES:
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