Workout A - Pull
| 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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| 2-5 minute cardio warm-up (rowing machine & low intensity is perfect for this) | XX | XX | XX | XX | |
| Bent Over Barbell Rows or Seated Cable Rows - 1 warm-up set - 15-20 reps | XX | XX | XX | XX | |
| Bent Over Barbell Rows or Seated Cable Rows - 1 moderately heavy set - 8-10 reps | XX | XX | XX | XX | |
| Bent Over Barbell Rows or Seated Cable Rows - 5 sets of 5 with 80-85% of 1RM | |||||
| Pullups or Cable Pulldowns -1 moderately heavy set - 8-10 reps | XX | XX | XX | XX | |
| Pullups or Cable Pulldowns - 5 sets of 5 with 80-85% of 1RM | |||||
| Reverse Grip Pulldowns or Chins - 3 sets of 5 with 80-85% 1RM | XX | XX | |||
| Barbell or Hammer Curls (optional) - 3 sets of 8 | XX | XX |
TRAINING, NUTRITION & SUPPLEMENT NOTES:
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