Day 5: (Back/Calves) < 45 minutes
| 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.
|
| |||
| Dumbbell Bent-Over Rows - 8-12 reps | XX | ||
| Wide-Grip Palm-Forward Pulldown - 8-12 reps | XX | ||
| Pullovers - 8-12 reps | XX | ||
| Wide-Grip Pulldown Reverse Grip - 8-12 reps - 1 regular, 1 X-rep | XX | ||
| Seated Cable Row - 8-12 reps | XX | ||
| One Arm Cable Row - 8-12 reps - 1 regular, 1 X-rep | XX | ||
| Seated Calf Raises - 8-15 reps | |||
| Standing Calf Raises - 8-12 reps | |||
| Maximal Weight Standing Calf Raise - 1 X-rep | XX | XX |
TRAINING, NUTRITION & SUPPLEMENT NOTES:
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