The True Back Workout!
| 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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| |||
| Dumbbell Pullovers - warm-up sets of 3-4 reps | XX | ||
| Dumbbell Pullovers - 8 reps with 4-6 second negatives | XX | XX | |
| Lat Pull Downs - 2 warm-up sets which is are a triple drop with negatives of 3-4 reps. | XX | ||
| Lat Pull Downs - 6, 8 reps with 6 second negatives | XX | ||
| Dumbbell Row - 1 warm-up set which is rest-pause of 3-4 reps. | XX | XX | |
| Dumbbell Row - 4, 3 reps with 6 second negatives. | XX | ||
| T-bar Row - 10, 8, 6 reps with 5, 4, 6 second negatives |
TRAINING, NUTRITION & SUPPLEMENT NOTES:
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