Day 1 Shoulders and Arms
| DAY: |
DATE: |
TIME: |
am/pm |
CARDIO TODAY? YES NO |
EXERCISE |
DURATION |
|
| LENGTH OF WORKOUT: | WEIGHT: | LOCATION: |
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.
|
| |||
| Triset: | XX | XX | |
| Dumbbell Shoulder Press - 8-12 Reps | |||
| Dumbbell Curls - 8-12 Reps | |||
| Overhead Triceps Extensions - 8-12 Reps | |||
| Giant set: | XX | XX | |
| Dumbbell Upright Rows - 8-12 Reps | |||
| Lying Triceps Extensions - 8-12 Reps | |||
| Overhead Triceps Extensions - 8-12 Reps | |||
| Incline Curls - 8-12 Reps | |||
| Triset: | XX | XX | |
| Lateral Raise - 8-12 Reps | |||
| Hammer Curls - 8-12 Reps | |||
| Bent Over Lateral Raises - 8-12 Reps | |||
| Superset: | XX | XX | |
| Concentration Curls - 8-12 Reps | |||
| Triceps Kickbacks - 8-12 Reps |
TRAINING, NUTRITION & SUPPLEMENT NOTES:
[ pdf ] [ Excel ]
Back to the Printable Logs Main Page.