Friday: Abs, Back, Bis
| 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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| Lat Pulldown - 2-3 warm-ups, 1 work set in 6-8 range | ||||
| Deadlift - 3 warm-ups - 1 work set higher to lower reps. | ||||
| BB Bent-Over Rows - 2 warm-ups of 8-10 reps - 1 work set of 6-8 reps | XX | |||
| BB Shrugs In Power Rack Or Using Smith Machine - 12, 12, 10-12, 8-10 | ||||
| Standing BB Curls - 3 warm-up of 8-12 reps, one work set of 6-8 reps | ||||
| Hammer Curls Standing - 1 warm-up, one work set | XX | XX | ||
| Preacher Curl - 1 work set | XX | XX | XX |
TRAINING, NUTRITION & SUPPLEMENT NOTES:
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