Advanced 5-Day Split: Each Muscle Group Trained Once Every Six Days - Day 2: Back, Rear Delts, Biceps, Forearms
| 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 or Pull-downs | |||
| Bent-Over Barbell Rows | |||
| Cable Rows | |||
| Stiff-Arm Pull-downs | |||
| Bent-Over Dumbbell Laterals | |||
| Machine Rear Delt Rows | |||
| Dumbbell Preacher Curls | |||
| Alternate Dumbbell Curls | |||
| Concentration Curls | |||
| Reverse or Hammer Curls | XX | ||
| Wrist Curls | XX | ||
| Extensor Curls | XX |
TRAINING, NUTRITION & SUPPLEMENT NOTES:
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