Kris V. Kiel - Saturday: Arms, Bi's, Tri's (+ A Little Back & Chest)
| 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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| Warm-up, 2 sets of pullups, rep out strict wide grips, 30+ | XX | XX | XX | ||
| Warm-up, 2 sets of dips, not really rep out but do a good amount, 20+ | XX | XX | XX | ||
| Standing alternating curls superset with close-grip bench or triceps ext. 5x5-8 reps | |||||
| Single-arm dumbbell preacher curl/Arnold style concentration curls superset with single-arm triceps ext. 3 sets 8-10 reps | XX | XX | |||
| 1 set dips/pullups rep out | XX | XX | XX | XX |
TRAINING, NUTRITION & SUPPLEMENT NOTES:
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