Bodybuilding.com's Workout Log

Friday - Biceps, Triceps, Forearm

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.

EXERCISE
 Set #1 
 Set #2 
 Set #3 
 Superset 1: Standing Barbell Curl - 12, 8, 6 reps     
 Superset 1: Decline EZ Bar Tricep Extension - 12, 8, 6 reps     
 Superset 2: Preacher Curl - 12, 8, 6 reps     
 Superset 2: Seated Triceps Press - 12, 8, 6 reps     
 Superset 3: Concentration Curl - 12, 8, 6 reps     
 Superset 3: Reverse Grip Tricep Pushdown - 12, 8, 6 reps     
 Superset 4: Palms-Up Barbell Wrist Curl Over A Bench - 12 reps     
 Superset 4: Palms-Down Wrist Curl Over A Bench - 12 reps     

  TRAINING, NUTRITION & SUPPLEMENT NOTES:








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