Back / Bicep Days
| 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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| Lat pull-down - 1 Set of warm-up pullups followed by 3 sets of 12, 8, 7 | ||||
| Low row - 12, 12, 10 reps | XX | |||
| High row - 12, 10, 8 reps | XX | |||
| Barbell pullovers - 12, 8 reps | XX | XX | ||
| Deadlifts - 12, 10, 8 reps | XX | |||
| Pull-ups - Failure | XX | XX | XX | |
| Alternating dumbbell curls - Failure | XX | XX |
TRAINING, NUTRITION & SUPPLEMENT NOTES:
[ pdf ] [ Excel ]
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