Friday: Biceps & Triceps
| 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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| standing barbell curls/skull crushers 4 x 8-10 reps | ||||
| alternate dumbbell curls/rope pushdowns 3 x 8-10 reps | XX | |||
| machine preacher curls/lying French press 3x 8-10 | XX | |||
| one arm machine or dumbbell concentration curls/close grip bench press 4x 8-10 reps |
TRAINING, NUTRITION & SUPPLEMENT NOTES:
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