Day 3: Back, Delts, Traps, Biceps
| 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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| 5 sets lat pulldowns | |||||
| 4 sets one-arm rows | XX | ||||
| 3 sets seated rows | XX | XX | |||
| 3 sets stiff-arm pulldown | XX | XX | |||
| 3 sets standing cable rows | XX | XX | |||
| 3 sets bent-over lateral raise | XX | XX | |||
| 3 sets shrugs | XX | XX | |||
| 3 sets cable rope hammer curls | XX | XX | |||
| 4 sets cable curls | XX | ||||
| 3 sets concentration curls | XX | XX | |||
| 3 set machine curls | XX | XX |
TRAINING, NUTRITION & SUPPLEMENT NOTES:
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