Friday - Back
| 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.
|
| ||||
| 15 minutes light cardio (stationary bike, elliptical, or light jog) | XX | XX | XX | |
| Wide Grip Front Pull-downs - 3 sets of 12 reps | XX | |||
| One Arm Dumbbell Rows - 4 sets of 8 reps | ||||
| Low Back Extensions - 3 sets of 15 reps | XX | |||
| Bent-over Barbell Rows - 3 sets of 12 reps | XX | |||
| Middle Back Shrug - 3 sets of 10 reps | XX |
TRAINING, NUTRITION & SUPPLEMENT NOTES:
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