Tuesday: Back & Biceps
| 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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| Dead Lift: 4 sets x 6-10 reps | ||||
| Lat Pull downs: 3 sets 8-12 reps | XX | |||
| One Arm Dumbbell Rows: 3 sets x 8-12 reps | XX | |||
| Bent-over Barbell Rows: 3 sets x 6-10 reps | XX | |||
| Alternating Dumbbell Curls: 3 sets 10-12 reps | XX | |||
| One arm preacher Curls: 3 sets 12-15 reps | XX | |||
| Rope Curls or Hammer Curls: 3 sets 8-12 reps | XX |
TRAINING, NUTRITION & SUPPLEMENT NOTES:
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