Day One Routine
| 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: Concentration Curls - 4-6 reps, Explosive 6-8 reps, Eccentrics 4-6 reps | |||
| Superset 1: Close-Grip Bench Press - 4-6 reps, Explosive 6-8 reps, Eccentrics 4-6 reps | |||
| Superset 2: Close-Grip Barbell Curls - 4-6 reps, Explosive 6-8 reps | XX | ||
| Superset 2: Triceps Dumbbell Overhead Extension - 4-6 reps, Explosive 6-8 reps | XX | ||
| Superset 3: Wide-Grip Barbell Curls - 4-6 reps, Explosive 6-8 reps | XX | ||
| Superset 3: Triceps Cable Pushdown - 4-6 reps, Explosive 6-8 reps | XX | ||
| Superset 4: Overhead Cable Curls - 4-6 reps, Explosive 6-8 reps | XX | ||
| Superset 4: Tricep Kickback - 4-6 reps, Explosive 6-8 reps | XX |
TRAINING, NUTRITION & SUPPLEMENT NOTES:
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