Day 13: Back & Biceps
| 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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| Close grip lat pulldown - 15-24 reps | |||
| Deadlifts - 15-24 reps | |||
| One arm dumbbell rows - 25-40 reps | |||
| Incline bench lying dumbbell rows | |||
| Dumbbell shrugs - 15-24 reps | |||
| Upright rows - 15-24 reps | |||
| Dumbbell curls - 15-24 reps | |||
| Hammer curls - 25-40 reps | |||
| Preacher curls - 25-40 reps | |||
| Wrist curls - 15-24 reps | |||
| Reverse wrist curls - 15-24 reps | |||
| Grip work |
TRAINING, NUTRITION & SUPPLEMENT NOTES:
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