Month #3 Routine: Day 1: Back, Biceps, Forearms, 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 Pyramid: Set #1, 15 easy reps | XX | XX | XX | |
| Deadlifts Pyramid: Set #2, 12 easy reps | XX | XX | XX | |
| Deadlifts Pyramid: Set #3, 12 easy reps | XX | XX | XX | |
| Deadlifts 3 working sets, 6-8 reps each set | XX | |||
| One-Arm Dumbbell Rows - 2 warm-up sets of 12 reps, 2 working sets of 8-10 reps | ||||
| Chins - set a goal of 30 reps. You can do lat pulldowns instead; do 3 sets of 8-10 reps | XX | |||
| EZ curls - 3 sets of 8-10 reps | XX | |||
| Incline dumbbell curls - 2 sets of 8-10 reps | XX | XX | ||
| Reverse curls - 2 sets of 12 reps | XX | XX | ||
| Wrist curls - 2 sets of 12 reps | XX | XX | ||
| Crunches - 3 sets of 25 reps | XX |
TRAINING, NUTRITION & SUPPLEMENT NOTES:
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