Day 3: Back & Triceps
| 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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| Pull-ups - 3 sets till failure | XX | |||
| Superset Bent over Barbell Row with Seated Tricep Press - 4 sets of 8-12 reps | ||||
| Superset One Arm Dumbbell Row with Rope pull downs - 4 sets of 8-12 reps | ||||
| Superset Weighted dips with Cable Pull downs - 4 sets of 8-12 reps | ||||
| Superset Seated row with two arm tricep extensions - 4 sets of 8-12 reps |
TRAINING, NUTRITION & SUPPLEMENT NOTES:
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