Medium-Higher Volume Option: Wednesday: Arms.
| 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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| Superset 1: Lying tricep extensions | ||
| Superset 1: Barbell curls | ||
| Superset 2: Overhead extensions | ||
| Superset 2: Incline curls | ||
| Superset 3: Tricep pressdowns | ||
| Superset 3: Concentration curls | ||
| Superset 4: Reverse grip pressdowns | ||
| Superset 4: Preacher curls |
TRAINING, NUTRITION & SUPPLEMENT NOTES:
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