Wednesday (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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| ||
| Superset 1: Barbell Curls - 2 sets | ||
| Superset 1: Close Grip Bench Press - 2 sets | ||
| Superset 2: DB Curls - 2 sets | ||
| Superset 2: Hammer Curls - 2 sets | ||
| Incline Curls (2 sets with a good stretch) | ||
| Concentration Curls (Triple drop set) | XX | |
| Superset 3: Narrow EZ Bar Curls - 2 sets | ||
| Superset 3: Overhead EZ bar Extensions - 2 sets | ||
| Superset 4: Rope Pushdowns - 2 sets | ||
| Superset 4: Overhead Rope Extensions - 2 sets | ||
| Superset 4: Rope curls - 2 sets |
TRAINING, NUTRITION & SUPPLEMENT NOTES:
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