Big Back Workout
| 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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| Chin-Ups: 6 sets x 10 reps | ||||||
| Deadlifts: 4 sets x 10 reps | XX | XX | ||||
| Bent-Over Rows (On heavy days): 6 sets x 10 reps | ||||||
| One-Arm Dumbbell Rows (On light days): 4 sets x 10 reps | XX | XX | ||||
| Seated Machine Rows: 4 sets x 15 reps | XX | XX | ||||
| Lat Pulldowns: 3 sets x 15 reps (heavy days), 6 sets x 15 reps (light days) | ||||||
| Hyperextensions: 3 sets x 15 reps | XX | XX | XX |
TRAINING, NUTRITION & SUPPLEMENT NOTES:
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