Intermediated Workout - Sample 3-Day Workout - Wednesday: Back/Biceps/Forearms/Abs
| 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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| Deadlifts - 10-12 Reps | |||
| Reverse-grip lat pulls - 10-12 Reps | XX | ||
| Dumbbell rows - 10-12 Reps | XX | ||
| Chins - 10-12 Reps | XX | ||
| Preacher curls with EZ-bar - 10-12 Reps | XX | ||
| Standing alternating dumbbell bicep curls - 10-12 Reps | XX | ||
| Seated dumbbell hammer curls - 8-10 Reps | XX | ||
| Reverse bicep curls with straight bar - 12-15 Reps | XX | ||
| Ab-machine of choice (Nautilus recommended) - 10-12 Reps | XX | ||
| Crunches - Unlim. |
TRAINING, NUTRITION & SUPPLEMENT NOTES:
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