Wednesday - Back
| 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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| High Row Wide Grip - 5-6 sets 6-10 reps | ||||||
| Close grip low row - 5-6 sets 6-10 reps | ||||||
| Wide Grip Pull downs - 5-6 sets 6-10 reps | ||||||
| Dumbbell Pullovers - 3-4 sets 8-10 reps | XX | XX | ||||
| Barbell Shrugs - 5-6 sets 6-10 reps | ||||||
| Hyperextensions - 3 sets 8-10 reps - smooth and controlled motion | XX | XX | XX |
TRAINING, NUTRITION & SUPPLEMENT NOTES:
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