Day 2: Back & Shoulders.
| 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 pulldown behind the neck - 10-12 reps | ||||
| Lat pulldown wide grip to chest - 10-12 reps | ||||
| Close grip pulldown - 10-12 reps | ||||
| Dumbbell or the cable rows - 10-12 reps | ||||
| Chins - 10-12 reps | ||||
| Shoulder press with bar - 10-12 reps | ||||
| Seated Barbell Press with an EZ Curl bar (done occasionally) - 10-12 reps | ||||
| Front shoulder raises (with weight taken from bench rack) - 10-12 reps | ||||
| Alternate dumbbell raises (to the front) - 10-12 reps | ||||
| Alternate dumbbell raises (to the side) - 10-12 reps | ||||
| Shoulder shrugs (behind the back, with a bar or dumbbells, or even lying on a 45 degree bench) - 10-12 reps |
TRAINING, NUTRITION & SUPPLEMENT NOTES:
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