Saturday: Low Volume Upper Body Day II
| 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.
|
| |||
| A. Hammer or bent over BB rows 3 sets of 4-6 reps holding contracted position for 5 seconds and 8 second negative | |||
| B. Wide grip pulldown 2 sets of 10-12 with 3 drops each set (just like Friday) | XX | ||
| C. Seated cable row to face 3 sets of 3-4 with the 5 sec. hold and 5 sec. negative | |||
| D. rear delt machine 2 sets of 10-12 with 3 drops each set | XX | ||
| E. BB curl 3 sets of 5 rest paused reps (now your back to 1 rep, rest 10 seconds, 1 rep etc.) | |||
| F. Cable curls 2 sets of 10-12 with 3 drops each set | XX |
TRAINING, NUTRITION & SUPPLEMENT NOTES:
[ pdf ] [ Excel ]
Back to the Printable Logs Main Page.