Bodybuilding.com's Workout Log

Saturday - Back & Shoulders/Higher Volume

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.

EXERCISE
 Set #1 
 Set #2 
 Set #3 
 Set #4 
 Set #5 
 Dumbbell Military Press - 5 sets 12-15 reps       
 Bent Over Barbell row - 5 sets 12-15 reps       
 Standing Side Lateral Raise - 5 sets 12-15 reps       
 1 Arm Dumbell Row - 5 sets 12-15 reps       
 Cable Upright Row with ROPE - 5 sets 12-15 reps       
 Rear Deltoid Machine or Bent Over Rear Delt Fly - 5 sets 12-15 reps       
 Standing Calf Raises - 3-4 sets 8-12 reps      XX
 Arm Superset of choice (Bicep and Tricep) - 5 sets 12-15 reps       
 Abs of choice - 3-4 sets 30-45 seconds      XX

  TRAINING, NUTRITION & SUPPLEMENT NOTES:








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