Wednesday: Back/Traps
| DAY: |
DATE: |
TIME: |
am/pm |
CARDIO TODAY? YES NO |
EXERCISE |
DURATION |
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| 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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| Heavy Lockouts: 1 x 10, 1 x 6, 1 x 4 (from the knees up) | |||
| Barbell Shrugs: 15 Reps | |||
| Wide-Grip Pullups: 8 Reps (you can substitute with pulldowns) | |||
| Seated Cable Rows/One-Arm Dumbbell Rows Superset: 8 Reps | |||
| T-Bar Rows/Bent-Over Rows Superset: 8 Reps | |||
| Hypers/Light Bent-Over Rows Superset: 8 Reps |
TRAINING, NUTRITION & SUPPLEMENT NOTES:
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