V-Taper Back/Lat Routine
| 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-4 sets, 5-10 reps (after a light warm up) | ||||
| Chins-3 sets, to failure (if you can get more than 10 reps on all sets add weight) | XX | |||
| Barbell Rows-3 sets, 8-12 reps (Always use good form and wear a lifting belt) | XX | |||
| Cable Rows-2 sets, 10-12 reps (Force the back to do the majority of the work) | XX | XX | ||
| V-Bar Handle Pulldowns-2 sets, 10-12 rep (Pull to chest with a slight arch in the back) | XX | XX | ||
| Barbell Shrugs-3 sets 12-20 reps (Straight up and down no rolling of the shoulder's) | XX |
TRAINING, NUTRITION & SUPPLEMENT NOTES:
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