Day 1: Back/Shoulders
| 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.
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| Pull-ups - 6-9 reps | XX | XX | |||
| Wide-grip pulldown - 6-12 reps | |||||
| Seated rows - 6-9 reps | XX | XX | XX | ||
| Lat shrugs - 20 reps | XX | XX | XX | XX | |
| Wide grip hang from pullup bar -60 sec | XX | XX | XX | XX | |
| Behind the neck press - 6-9 reps | XX | XX | |||
| Seated lateral raise - 6-12 reps | |||||
| Rear dumbbell lateral - 6-9 reps | XX | XX | XX | ||
| Dumbbell shrugs - 8 reps | XX | XX | XX |
TRAINING, NUTRITION & SUPPLEMENT NOTES:
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