Day 3 - Heavy Repetitions Back and Chest
| 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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| Barbell row 20 reps 3 sets | |||
| Weight assisted wide grip pull-up 15-18 reps 3 sets | |||
| Braced incline dumbbell rows 12-15 reps 3 sets | |||
| Pull-ups 20-25 reps superset with chins 12 reps 3 sets | |||
| Dumbbell chest press 12-15 reps 3 sets | |||
| Decline dumbbell chest fly-to-press 15-18 reps 3 sets | |||
| Cable fly (shoulder height palms rotating up) 15-18 reps superset with wide stance push-up 20-25 reps 3 sets |
TRAINING, NUTRITION & SUPPLEMENT NOTES:
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