Frank McGrath's Workout Log - Bodybuilding.com

The Guns of Wrath: High-Volume Arms

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.

EXERCISE
 Set #1 
 Set #2 
 Set #3 
 Set #4 
 Rope push-down: 4 sets of 10-15 reps      
 Overhead EZ-bar triceps extension: 4 sets of 8-12 reps      
 Dip machine: 3 sets of 10-15 reps     XX
 Straight-bar push-down: 3 sets of 10-15 reps     XX
 Cable preacher curl: 3 sets of 10-15 reps     XX
 Preacher curl machine: 3 sets of 10-15 reps     XX
 Alternating dumbbell curl: 3 sets of 8-12 reps plus one 25-rep dropset     XX
 Barbell wrist curl: 3 sets of 10-15 reps     XX
 Reverse cable curl: 3 sets of 10-15 reps     XX

  TRAINING, NUTRITION & SUPPLEMENT NOTES:








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