Day 1 Shoulders & Arms (Monday/Thursday)
| 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.
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| Wide Grip Upright Rows - 10-12 reps | XX | XX | |||
| DB Laterals - 10-12 reps | XX | XX | |||
| Smith Machine Military Press - 10-12 reps | XX | XX | |||
| Bent Over Laterals - 10-12 reps | XX | XX | |||
| Barbell Curls - 10-12 reps | |||||
| Triceps Pushdowns (use straight bar) - 10-12 reps | |||||
| Reverse E-Z Curls - 10-12 reps | XX | ||||
| Triceps Dips on Parallel Bars - 10-12 reps | XX | ||||
| Wrist Curls - 15-30 reps | XX | XX | XX | ||
| Reverse Wrist Curls - 15-30 reps | XX | XX | XX |
TRAINING, NUTRITION & SUPPLEMENT NOTES:
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