Day Three 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 - 12-15 reps, 8-10 reps, Concentric (4-5 sec) 4-6 reps | |||
| Superset 1: Close-grip bench press - 12-15 reps, 8-10 reps, Concentric (4-5 sec) 4-6 reps | |||
| Superset 2: Close-grip barbell curls - 12-15 reps, 8-10 reps, Concentric (4-5 sec) 4-6 reps | |||
| Superset 2: Triceps dumbbell overhead extension - 12-15 reps, 8-10 reps, Concentric (4-5 sec) 4-6 reps | |||
| Superset 3: Wide-grip barbell curls - 12-15 reps, 8-10 reps, Concentric (4-5 sec) 4-6 reps | |||
| Superset 3: Triceps cable pushdown - 12-15 reps, 8-10 reps, Concentric (4-5 sec) 4-6 reps | |||
| Superset 4:Overhead cable curls - 12-15 reps, 8-10 reps, Concentric (4-5 sec) 4-6 reps | |||
| Superset 4: Tricep kick back - 12-15 reps, 8-10 reps, Concentric (4-5 sec) 4-6 reps |
TRAINING, NUTRITION & SUPPLEMENT NOTES:
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