Nick Scotts Workout - Saturday: Back & Biceps
| 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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| Morning | XX | XX | XX | XX | XX |
| Cardio - 60 minutes - 60% MHR | XX | XX | XX | XX | |
| Lat Pulldowns: 1 x 15 | XX | XX | XX | XX | |
| Chin-Ups: 2 x 7-12 | XX | XX | XX | ||
| Barbell Rows: 2 x 8-10 | XX | XX | XX | ||
| Seated Cable Rows: 2 x 12 | XX | XX | XX | ||
| Straight-Arm Pulldowns: 2 x 12 | XX | XX | XX | ||
| Night | XX | XX | XX | XX | XX |
| Cardio - 30 minutes - 60% MHR | XX | XX | XX | XX | |
| Barbell Curls: 5 x 12 | |||||
| Cable Hammer Curls: 2 x 15 | XX | XX | XX | ||
| Cable Curls: 1 x 15 | XX | XX | XX | XX | |
| High Pulley Curls: 1 x 6 | XX | XX | XX | XX | |
| Reverse Grip Cable Curls: 2 x 12 | XX | XX | XX | ||
| Cable Wrist Curls: 2 x 15 | XX | XX | XX | ||
| Reverse Grip Cable Wrist Curls: 2 x 15 | XX | XX | XX | ||
| Cable Crunches: 2 x 15 | XX | XX | XX | ||
| Oblique Crunches: 2 x 15 | XX | XX | XX | ||
| Exercise Ball Crunches: 3 x 25 | XX | XX |
TRAINING, NUTRITION & SUPPLEMENT NOTES:
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