Day Five - Calves, Back and Forearms
| 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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| Calves - super set. Do 4 sets of 2 different machines back to back (or drop weight I using the same machine) Do 15 - 20 reps followed by 10 to 15 reps. Stretch them in between. | XX | XX | XX | |
| Wide pull-ups | ||||
| Pull ups - narrow grip or use v-bar | XX | XX | ||
| Lat pulldowns (to chest) | ||||
| Lat row (smith machine, barbell or dumbbell) | XX | |||
| Back machine | XX | |||
| Forearms | XX | XX | XX |
TRAINING, NUTRITION & SUPPLEMENT NOTES:
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