Friday
| 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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| |||||
| Barbell rows - 4-5x (12,10,10,8,6) | |||||
| Pullups close grip - 2x (12-10) | XX | XX | XX | ||
| Chins wide grip - 2x (12-10) | XX | XX | XX | ||
| Seated close grip cable rows - 3x (10,8,8) | XX | XX | |||
| Straight arm lat pulldowns - 3x (12,10,10) | XX | XX | |||
| Barbell standing or preacher curls - 4x (12,10,8,8) | XX | ||||
| Seated incline dumbbell curls - 3x (10,8,8) | XX | XX | |||
| Preacher dumbbell hammer curls - 3x (10,8,8) | XX | XX |
TRAINING, NUTRITION & SUPPLEMENT NOTES:
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