Science Of Arms's Workout Log - Bodybuilding.

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Triceps

DAY: DATE: TIME:

am/pm
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CARDIO TODAY? YES NO
EXERCISE DURATION
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LENGTH OF WORKOUT: WEIGHT: LOCATION:
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MOOD WHEN STARTING:
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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

Close-grip barbell press:
4 sets of 6-8 reps
Or:
Close-grip incline bench
press: 4 sets of 6-8 reps
Or:
Dips: 4 sets of 6-8 reps,
3-0-1 tempo*, 2 minutes
rest between sets
Compound Set:
Overhead Rope
extensions: 3 sets of 4-8
reps
Or:
Overhead dumbbell
triceps extensions: 3-4
sets of 8 reps, 3-0-1
tempo*
With:

1/2
 One-arm triceps
extensions: 3-4 sets of 8
reps, 3-0-1 tempo*, 60-90
second rest between
sets
TRAINING, NUTRITION & SUPPLEMENT NOTES:
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