Rage Pre-Contest Routine: Week A: Day 4: Back, Traps & Delts
| 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 rows 3 x 15 | |||
| Close grip pull-ups 3 x failure | |||
| Straight arm pull-downs 2 x 15 | XX | ||
| Standing dumbbell shrugs 3 x 50 (Heavy as you can. Yes, that's another 50!) | |||
| Reverse flyes (pec dec) 3 x 15 |
TRAINING, NUTRITION & SUPPLEMENT NOTES:
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