Nick Scotts Workout - Friday: 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 | XX |
| Cardio - 60 minutes - 60% MHR | XX | XX | XX | XX | XX | |
| Lat Pulldowns: 6 x 12-15 | ||||||
| Behind The Neck Pulldowns: 2 x 12 | XX | XX | XX | XX | ||
| Close Grip Pulldowns: 2 x 12 | XX | XX | XX | XX | ||
| One-Arm Dumbbell Rows: 2 x 12 | XX | XX | XX | XX | ||
| Chin-Ups: 2 x 12 | XX | XX | XX | XX | ||
| Behind The Neck Pullups: 2 x 7-12 | XX | XX | XX | XX | ||
| Pullups: 2 x 7-12 | XX | XX | XX | XX | ||
| Night | XX | XX | XX | XX | XX | XX |
| Cardio - 30 minutes - 60% MHR | XX | XX | XX | XX | XX | |
| Barbell Curls: 4 x 12 | XX | XX | ||||
| Hammer Curls: 2 x 12 | XX | XX | XX | XX | ||
| Incline Dumbbell Curls: 2 x 12 | XX | XX | XX | XX | ||
| Cable Curls: 1 x 12 | XX | XX | XX | XX | XX | |
| Machine Preacher Curls: 1 x 15 | XX | XX | XX | XX | XX | |
| Cable Wrist Curls: 2 x 15 | XX | XX | XX | XX | ||
| Reverse Grip Cable Wrist Curls: 1 x 15 | XX | XX | XX | XX | XX |
TRAINING, NUTRITION & SUPPLEMENT NOTES:
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