Wednesday: Upper Body High Volume II
| 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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| A. Rack deadlifts 4 sets of 4-6 reps | ||||
| B1. Chins 4 sets of 6-8 reps | ||||
| B2. Close grip lat pulldown 4 sets of 10-12 reps | ||||
| C. Cable rows 3 sets of 4-6 + max + max (just likes dips on day 1) | XX | |||
| D. Back stretch | XX | XX | XX | |
| E1. Preacher curl 4 sets of 6-8 reps | ||||
| E2. Alt D/B curls 4 sets of 8-10 reps | ||||
| F1. Seated D/B shrugs 3 sets 4-6 | XX | |||
| F2. Bent over laterals 3 sets 8-10 | XX |
TRAINING, NUTRITION & SUPPLEMENT NOTES:
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