Biceps / Triceps Days
| 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.
|
| |||
| Supersetting curls and overhead tricep extensions - Warmup | XX | XX | |
| Barbell Curls - 12, 8, 8 reps | |||
| Alternating Hammer Curls - 12, 10, 8 reps | |||
| Preacher Curls - 12, 10 reps | XX | ||
| Skullcrushers - 12, 8, 8 reps | |||
| Closed grip bench press - 12, 10 reps | XX | ||
| Tricep Pushdowns - 12, 8 reps | XX |
TRAINING, NUTRITION & SUPPLEMENT NOTES:
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