Day 2 - Back/Triceps
| 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 - 6-8 reps | |||||
| Skull crushers with press - 6-8 reps | |||||
| V-Ups - 30 seconds | |||||
| Bent over barbell Rows - use smith machine - 6-8 reps | |||||
| Triceps Press down with V bar or Rope - 6-8 reps | |||||
| Reverse crunch - 30 seconds | |||||
| One-arm dumbbell or Low Cable rows - 6-8 reps | XX | ||||
| DB overhead triceps extension - 6-8 reps | XX | ||||
| Seated Calves - 8-10 reps | XX | ||||
| Wide Grip Pull downs - 6-8 reps | XX | ||||
| Dumbbell Shrugs - 10-12 reps | XX | ||||
| Hyperextensions - 20-30 seconds | XX |
TRAINING, NUTRITION & SUPPLEMENT NOTES:
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