Back / Traps / Lats Days
| 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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| |||
| Deadlift - Warmup | XX | XX | |
| Assisted/Weighted/Free Pull-ups - 12, 10, 8 reps | |||
| Low Rows on the machine - 12, 10, 8 reps | |||
| High Rows on the machine - 12, 10, 8 reps | |||
| Deadlift - 8, 6 reps | XX | XX | |
| Heavy shrugs on the smith machine - 12 reps | XX | XX | |
| Heavy behind the back shrug on the smith machine - 12 reps | XX | XX | |
| Heavy Dumbbell Side shrugs - 12 reps | XX | XX | |
| Supersetting 7 side dumbbell shrugs, 7 front dumbbell shrugs, 7 behind the back dumbbell shrug | XX | XX |
TRAINING, NUTRITION & SUPPLEMENT NOTES:
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