10 Weeks Out - Thursday: Back/Biceps/Abs
| 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 Pulls (wide grip): 12, 12, 12 Reps | XX | |||
| Lat Pulls (narrow grip): 12, 12, 12 Reps | XX | |||
| Hammer Strength Rows: 10, 10, 10 Reps | XX | |||
| Seated Cable Rows: 12, 12, 12 Reps | XX | |||
| Cable Pull-Overs: 15, 15, 15 Reps | XX | |||
| Hyperextensions: 15, 15, 15 Reps | XX | |||
| Concentration Curls: 12, 12, 10 Reps | XX | |||
| Single Dumbbell Preacher Curls: 15, 12, 10 Reps | XX | |||
| Ab Machine: 15, 15, 15, 15 Reps |
TRAINING, NUTRITION & SUPPLEMENT NOTES:
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