Friday - Pull Day
| 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.
|
| |||||
| Lat pull-down-wide grip 15, 12, 10, 8, 6 | |||||
| Pull-up-wide grip 3 sets to exhaustion | XX | XX | |||
| Superset 1: Machine rows 8, 8, 8 | XX | XX | |||
| Superset 1: Reverse flys 8, 8, 8 | XX | XX | |||
| Superset 2: E-Z bar curls 15, 12, 10, 8, 6 | |||||
| Superset 2: Barbell shrugs 8, 8, 8, 8 | XX | ||||
| Superset 3: Preacher curls 8, 8, 8 | XX | XX | |||
| Superset 3: Incline DB curls 8, 8, 8 | XX | XX | |||
| Superset 4: Dumbbell Hammer curls 8, 8, 8 | XX | XX | |||
| Superset 4: E-Z bar reverse-grip curls 8, 8, 8 | XX | XX |
TRAINING, NUTRITION & SUPPLEMENT NOTES:
[ pdf ] [ Excel ]
Back to the Printable Logs Main Page.