Emmanuel Filippakis Workout - Day 1: Back, Biceps & Abs
| 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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| Deadlifts: 3 sets of 8-10 reps | |||
| Lat Pulldowns: 3 sets of 8-10 reps | |||
| Seated Cable Rows: 3 sets of 8-10 reps | |||
| Bent Over Barbell Row: 3 sets of 8-10 reps | |||
| Hyperextensions: 3 sets of 8-10 reps | |||
| Wide Grip Barbell Curls: 3 sets of 8-10 reps | |||
| Preacher Curls: 3 sets of 8-10 reps | |||
| Hammer Curls: 3 sets of 8-10 reps | |||
| Incline Dumbbell Curls: 3 sets of 8-10 reps | |||
| Crunches: 3 sets of 8-10 reps | |||
| Hanging Leg Raises: 3 sets of 8-10 reps |
TRAINING, NUTRITION & SUPPLEMENT NOTES:
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