Day 1: Back, Biceps & Abs
| 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.
|
| ||||
| Pull ups 4 x 12 | ||||
| Bent over BB Rows 4 x 12, 10, 8, 6 reps increasing weight for each set | ||||
| Pull Downs 4 x 12,10,8,6 reps | ||||
| T Bar or Seated cable rows 4 x 12,10,8,6 reps | ||||
| Standing Barbell curls (alternating ez-curl or straight bar) 4 x 12,10,8,6 reps | ||||
| Hammer Curls 4 x 12,10,8,6 reps | ||||
| Preacher Curls 4 x 12,10,8,6 reps | ||||
| Cable crunches | XX | XX | XX | |
| Hanging leg raises | XX | XX | XX |
TRAINING, NUTRITION & SUPPLEMENT NOTES:
[ pdf ] [ Excel ]
Back to the Printable Logs Main Page.