Christopher Mitchells Workout - Friday: Back, Biceps, Forearms & Traps
| 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 5x 15, 12, 10, 8, 4-6 | |||||
| Pull-ups 5x failure | |||||
| Barbell Rows 3x 12, 10, 6 | XX | XX | |||
| Barbell Curls 3x 12, 10, 6 | XX | XX | |||
| Incline Dumbbell Curls 3x 12, 10, 6 | XX | XX | |||
| Barbell Shrugs 2x 10-20 | XX | XX | XX | ||
| Hold a heavy barbell or dumbbells wrapped in a towel and hold until your grip gives out. (This is great for strengthening the grip and building the forearms.) | XX | XX | XX | XX |
TRAINING, NUTRITION & SUPPLEMENT NOTES:
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