Day 2: Shoulders, Traps, Forearms
| 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 Military Dumbbell Press with Barbell Shrugs - 4 sets of 8-12 reps | ||||
| Superset Smith machine Military Press with Dumbbell Shrugs - 4 sets of 8-12 reps | ||||
| Hang Cleans - 4 sets of 8-10 reps | ||||
| Superset Back Flyes (Machine cables) with Palm down wrist curls - 4 sets of 8-12 reps with back flyes, then go to near failure with wrist curls | ||||
| Superset Barbell Front raises with palm up wrist curls - 4 sets of 8-12 reps with barbell front raises, then go to near failure with wrist curls |
TRAINING, NUTRITION & SUPPLEMENT NOTES:
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