Franklin Chance's Workout Log - Bodybuilding.com

Wednesday - Back & Shoulders

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 (seated) 5 sets 12,10,8,6,4       
 Superset front and side raises with light dumbbell 2-3x8    XXXXXX
 Deadlift (start light) do not curve your back 4 sets 12,10,8,6      XX
 Shrugs 5x10       
 Pyramid weight bent over row 3x8     XXXX
 Lat pull down superset with seated row 4x8      XX
 Dumbbell row - 3x8     XXXX
 Optional cable reverse flys - 2x8    XXXXXX
 Close grip upright row with barbell or cable 3x8     XXXX

  TRAINING, NUTRITION & SUPPLEMENT NOTES:








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