Sunday: 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: Seated Dumbbell Curls | ||
| Superset 1: Decline EZ Bar Lying Tricep Extensions | ||
| Superset 2: Seated Incline Dumbbell Curls | ||
| Superset 2: Tricep Pressdowns | ||
| Superset 3: EZ Bar Preacher Curls | ||
| Superset 3: Dumbbell One-arm Overhead Extensions | ||
| Superset 4: Close-grip Bicep Pullups | ||
| Superset 4: Cable Kneeling Tricep Extensions (against a bench) | ||
| Superset 5: Hammer-grip, Dumbbell Concentration Curl | ||
| Superset 5: Cable Kickbacks | ||
| Superset 6: Dumbbell One-arm Wrist Curls | ||
| Superset 6: Dumbbell One-arm Wrist Extension |
TRAINING, NUTRITION & SUPPLEMENT NOTES:
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