Day 3: Back, Biceps, & Abs
| 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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| Bent over barbell row - 12,10,8 reps | |||
| One arm dumbbell row - 12,10,8 reps | |||
| Seated wide grip cable rows - 12,10,8 reps | |||
| Back extensions - 12,10,8 reps | |||
| Stiff legged barbell deadlift - 12,10,8 reps | |||
| Standing barbell curl - 12,10,8 reps | |||
| Preacher curls - 12,10,8 reps | |||
| Hammer curls - 12,10,8 reps | |||
| Standing dumbbell bicep curls - 12,10,8 reps |
TRAINING, NUTRITION & SUPPLEMENT NOTES:
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