Alex Samis Workout - Tuesday: Back
| DAY: |
DATE: |
TIME: |
am/pm |
CARDIO TODAY? YES NO |
EXERCISE |
DURATION |
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| 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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| 20 Minutes Cardio | XX | XX | XX | |
| Pull-ups: 4 x 15 | ||||
| T-Bar Row: 4 x 6-8 | ||||
| Barbell Row: 3 x 6-8 | XX | |||
| One Arm Dumbbell Row: 2 x 15 | XX | XX | ||
| Seated Cable Row: 3 x 8-12 | XX | |||
| Front Pulldown: 2 x 12-15 | XX | XX | ||
| Deadlift: 3 x 5-8 | XX | |||
| Good Mornings: 2 x 10 | XX | XX |
TRAINING, NUTRITION & SUPPLEMENT NOTES:
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